is this a good split routine?3x/week working out each body part once a week.

[trauf]

Hey guys,how you doing?
I was just wondering and wanted you pro guys to check out the routine i've found.

Monday-Chest/Biceps
Incline bench press 3x10-8
Dips 3x10
Flyes 3x10-8
and to burn it out 1x20 cable crossovers.
Barbell Curls 3x10
Preacher Curls 3x10
21

Wednesday-Legs/Shoulders/traps
Squats-3x5
Deadlifts 3x5
Sitting Leg Curls 3x10
Calf raises 2x15
Overhead press 3x10
Front raises 2x10
Lateral raises 2x10
Upright row 3x10
Shrugs 2x10

Friday Back/Triceps
Bent over barbell row 3x10
Seated cable rows 3x10
Wide grip pull ups 2xfailure
Close grip pull ups 2xfailure
Close grip bench press 3x10
Skullcrushers 3x10
Dips 3x10
Tricep Pushdowns 2x15

My principle is to add 2.5 kg every workout to the big lifts(chest,legs,back) and 5 kg to small lifts(arms,shoulders)

What do you guys think of it?
Also i'm consuming mostly proteins.
my breakfast consists of 3 egg omelet along with turkey sandwich plus 300ml milk
lunch-green beans+chicken breast 200gr
an hour before workout i eat a can of tuna 160 gr
Whey isolate shake after workout
and then for dinner i eat chicken or fish with potatoes

What do you guys think of it?Is it good?
Please share your thoughts and ideas!

[willewonka87]

Im going to try my best not to "guru" you here.

Right now I notice that your on a simple 3day split with a push pull combination to allow some recovery. If it works for you, great!

I'm unsure of your height and weight but judging by the picture you posted, you look like you have potential to put on a lot of solid mass.

That being said, if you find that your unhappy with your results, switch to something like this...

sunday-legs
monday-chest
tuesday-back-
wed-off
thurs-shoulders
fri- arms
sat-off

diet: Tom venuto's burn the fat feed the muscle program - example

7am: 6 egg whites 1 yolk oatmeal grapefruit

10am: same thing minus the grapefruit, sub in banana or other fruit

1pm: 4oz chicken breast, broccoli , yams

4pm: ground sirloin 90%lean 4oz , green beans

7pm: salmon 4oz, asparagus

10pm: tuna salad, light dressing,

bedtime: casein


get on the stairmaster 3 times a week. The diet and low intesity training will take care of the fat over time, and the high intensity workout regimine will take care of the rest.. good luck

[trauf]

Im going to try my best not to "guru" you here.

Right now I notice that your on a simple 3day split with a push pull combination to allow some recovery. If it works for you, great!

I'm unsure of your height and weight but judging by the picture you posted, you look like you have potential to put on a lot of solid mass.

That being said, if you find that your unhappy with your results, switch to something like this...

sunday-legs
monday-chest
tuesday-back-
wed-off
thurs-shoulders
fri- arms
sat-off

diet: Tom venuto's burn the fat feed the muscle program - example

7am: 6 egg whites 1 yolk oatmeal grapefruit

10am: same thing minus the grapefruit, sub in banana or other fruit

1pm: 4oz chicken breast, broccoli , yams

4pm: ground sirloin 90%lean 4oz , green beans

7pm: salmon 4oz, asparagus

10pm: tuna salad, light dressing,

bedtime: casein


get on the stairmaster 3 times a week. The diet and low intesity training will take care of the fat over time, and the high intensity workout regimine will take care of the rest.. good luck

Wow,you motivated me for some reasons, mate
So far i've been lifting 1.5 years and my height is 6'1 weight is 235 lbs.
Ive been doing hypertrophy specific training by far, have gaines a decent strength,but now im looking forward to switch into that split routine.
The split routine you posted looks good to me,but i've got a lot of studying to do this year so i have an opportunity to go to gym only 3 times a week.
Tom Venuto's diet looks perfect! Thank you man!

[trauf]

hey bro,i actually refused doing splits. i'm doing hst again,and now i started with 15 reps as the program says.