Hey guys. I'm 128 Pounds, 5.7" and I am 18.
I'm an ectomorph, which you can probably tell by my weight, so I'm bulking for a year. I'm on a 200-400 Caloric surplus every day, I did 600 but I was gaining 3 pounds in a week which was not good. Aiming at 2-4 Pounds a month to keep fat to a minimum. I also don't bother with Cardio since I'm a skinny bitch anyways with about 9-10% body fat.
My Split is as Follows.
Day1: Pull Day
3 Sets/10 Barbell Deadlift(Lower Back)
3 Sets/10 Bent Over Barbell Row(Middle Back)
3 Sets/10 Pullups(Lats)
3 Sets/10 Incline Dumbell Curls(Biceps)
Day2: Push Day
3 Sets/10 Barbell Incline Bench Press(Chest)
3 Sets/10 Barbell Shoulder Press(Shoulders)
3 Sets/10 Bench Dips(Triceps)
Day3: Leg Day
3 Sets/10 Barbell Squat(Quadriceps)
3 Sets/10 Romanian Deadlift(Hamstrings)
3 Sets/10 Standing Calf Raises(Calves)
I do this routine Monday/Wednesday/Friday and then take the weekend off.
What do you guys think? I am completely new to this, I eat as healthy as I can, brown rice, chicken, wholewheat bread etc.
Thanks in advance!
Thread: Rate my Split! (Beginner)
11-07-2012, 09:53 AM #1
- Join Date: Oct 2012
- Location: Kincardineshire, United Kingdom (Great Britain)
- Age: 20
- Stats: 5'7", 134 lbs
- Posts: 29
- Rep Power: 0
Rate my Split! (Beginner)
11-07-2012, 11:36 AM #2
- Join Date: Jul 2006
- Location: North Brunswick, New Jersey, United States
- Age: 26
- Stats: 5'8", 158 lbs
- Posts: 6,930
- BodyPoints: 2275
- Rep Power: 4790
Not bad. I'd drop the reps to around 5-8 reps though. If you don't see the results you are looking for after 8 weeks and your diet/rest is in check, I'd opt for a higher frequency routine like an upper/lower split or fullbody.http://forum.bodybuilding.com/showthread.php?t=165762691&p=1326599401#post1326599401
2015 transformation challenge log
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. Iím guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
11-07-2012, 05:58 PM #3
- Join Date: Mar 2008
- Location: United States
- Stats: 6'2"
- Posts: 3,184
- Rep Power: 97
Your split looks awesome.
Lots of compound movements, hitting the major muscle groups, and plenty of rest in between.
Make sure you really dial in on that nutrition, that is what is going to really help you see gains.James Canzanella
Winner of Skip La Cour's 6 Month Bulking and Cutting Program Challenge
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