Mon: Chest+Tri+Oblique
BB Bench
DB Incline Bench
Dips
Triceps Cable Pushdowns
Skullcrushers
Weighted side raises for obliques
Wed: Back+Bi+Abs
Lat Pull Down
Close grip Chin ups
T-bar row
Deadlift
Hammercurls
Cable Curls EZ bar
Weighted situps
Fri: Legs + Shoulders
Squat
Leg Press
Standing Calf raises (in, neutral and out)
Arnold Press
Side raises for shoulders
Rear deltoid flys
All 3x8+ one more set till failure (once i reach 8 on the failure set i increase weight). Calves 3x3x10
Should I incorporate shrugs?
|
Thread: Rate my 3-day split.
-
07-27-2012, 06:18 AM #1
Rate my 3-day split.
mod negged crew and i aint even red
-
07-27-2012, 06:24 AM #2
-
07-27-2012, 06:38 AM #3
-
07-27-2012, 07:02 AM #4
-
-
07-27-2012, 07:22 AM #5
I probably shouldn't ask, but wat's a VD Engineer, OP?
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
-
07-27-2012, 08:14 AM #6
- Join Date: Jul 2012
- Location: Yorkshire, United Kingdom (Great Britain)
- Age: 30
- Posts: 81
- Rep Power: 151
Yeah it's okay, are you a beginner or intermediate? But like on chest day you have only 3 more sets dedicated to chest than tris, not to mention tris are hit in your chest exercises, if anything Id feel your chest could have more volume or something? Id probably throw in cable crossovers supersetted with 21's on pushups where you go middle to neutral to wide position. All your exercises look good and seem to be hitting all your muscles. I really dont think you really need shrugs on your workout here unless you notice them lag after time, deadlifts and side raises leave my traps more fatigued than shrugs. If you wanna hit traps id even recommend upright rows, they kill my traps and shoulders at the same time. Whatever you do, dont take out rear delts, too often theyre neglected and cause weaknesses in the future and it reduces the rounded shoulder look. I'd definately add leg extensions though and then maybe curls. This is what I'd do on a 3 day split based on yours (even though id be tempted to go Push, Pull, Push one week and Pull, Push, Pull the next week...):
Mon: Chest+Tri+Oblique
DB Incline Bench
BB Bench
Dips
DB Incline Flyes/Cable Crossovers
Triceps Cable Pushdowns
Skullcrushers
Weighted side raises for obliques
Wed: Back+Bi+Abs
Lat Pull Down
Close grip Chin ups
T-bar row
Deadlift
Hammercurls
Cable Curls EZ bar
Weighted situps
Fri: Legs + Shoulders
Squat
Leg Press
Lunges/Leg extensions
Leg curls (optional)
Standing Calf raises (in, neutral and out)
DB Shoulder Press - I prefer the stretch on this exercise
Side raises for shoulders
1-2 sets of upright rows, 12-15 reps for me, i like to feel the burn on this
Rear deltoid flys
Train to failure and with intensity and youll see gains whatever, your muscle will be built in the kitchen and in bed but regarding your workout, your not neglecting anything of what I can see
-
07-27-2012, 08:18 AM #7
-
07-27-2012, 08:21 AM #8
-
-
07-27-2012, 09:47 AM #9
-
07-27-2012, 09:49 AM #10
-
07-27-2012, 09:56 AM #11
Good deal, and in that case, your posted split looks okay as-is. Run it for a few months and see where you're at at that time.
As far as adding Shrugs, traps get worked pretty thoroughly when you Deadlift, but if you've determined that they're a particular weak point for you, adding in a few sets of Barbell Shrugs at the end of your leg/shoulder session would be a reasonable move.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
-
07-27-2012, 11:31 AM #12
-
-
07-27-2012, 12:33 PM #13
I know what exercises work what muscles. I felt there was too much volume and he should drop an isolation with power shrugs. Unless he's advanced and needs that level of stimulation he may not need it.
If he wants to add shrugs in and keep the rear delt flys he can. It's not a hard and fast rule, it was a simple suggestion.
Similar Threads
-
Rate My Advanced 3Day Split
By Will390 in forum Workout ProgramsReplies: 19Last Post: 03-09-2012, 09:10 PM -
Rate my Power/Hypertrophy split
By kabobs in forum Workout ProgramsReplies: 2Last Post: 01-20-2011, 08:08 PM -
Rate my 3 days split!
By Dirtbike35 in forum Workout ProgramsReplies: 1Last Post: 11-21-2010, 07:08 PM -
Rate My Upper Lower Split
By yobusta in forum Workout ProgramsReplies: 12Last Post: 09-03-2007, 03:29 PM
Bookmarks