3 Day split idea..

[Miltz]

Opinion on this 3 day split whilst bulking 500 over maintenance...

Monday (chest/back):
DB bench press 4x12
Lat pulldown 4x12
DB fly 3x12
Reverse DB fly 3x12
INC DB bench 3x12
Seated row 3x12
Shrugs 3x12
T bar row 3x12
Renegade row press 3xto absolute failure

Wednesday (legs):
Squats 4x12
Deadlifts 3x5
Leg curls 3x12
Leg press 3x12
Leg extension 3x12
Calf Raises 3x15
Abs - Bicycles/sit ups/leg raises/russian twist

Friday (Shoulders/Arms)
DB Shoulder press 4x12
INC DB curls 3x12
Lateral raise 3x12
Machine pully curl 3x12
Front plate raise and press 1-10, 10-1, 1-10
Barbell curl 3x12
Bradford press 3xto absolute failure
Close grip bench press 3x12
Tricep cable pull down 3x12
DB french press 3x12


EDIT: I know shrugs are a shoulder exercise, but the shoulder and arm routine takes alot longer than chest and back for some reason so subbed it in to be a little more time efficient.


I know that theres alot of arms, but they are severly lacking so need alot of work. Any comments or advice??

Cheers.

[Jderavian]

Why do you have shrugs on your chest/back day

edit: I guess traps are on your back. I usually do them with shoulders on leg day

[Miltz]

Why do you have shrugs on your chest/back day

edit: I guess traps are on your back. I usually do them with shoulders on leg day

Shoulder and arm day takes ages so subbed it in to a shorter workout.. trying to be abit more time efficient.. Ill edit that in cheers for the heads up.

[huntertorrance]

Looks pretty good. I'm assuming you're not running a p/p/l because you want a day to focus on arms?

[Miltz]

Looks pretty good. I'm assuming you're not running a p/p/l because you want a day to focus on arms?

im not a fan of p/p/l due to tiring biceps/triceps prior to chest/back/shoulder exhaustion, so its not my main muslces that are being exhausted and getting the most out of the exercise, its my arms getting exhausted too fast.. if you catch my drift..??

[alexandr00]

Opinion on this 3 day split whilst bulking 500 over maintenance...

Monday (chest/back):
DB bench press 4x12
Lat pulldown 4x12
DB fly 3x12
Reverse DB fly 3x12
INC DB bench 3x12
Seated row 3x12
Shrugs 3x12
T bar row 3x12
Renegade row press 3xto absolute failure

Wednesday (legs):
Squats 4x12
Deadlifts 3x5
Leg curls 3x12
Leg press 3x12
Leg extension 3x12
Calf Raises 3x15
Abs - Bicycles/sit ups/leg raises/russian twist

Friday (Shoulders/Arms)
DB Shoulder press 4x12
INC DB curls 3x12
Lateral raise 3x12
Machine pully curl 3x12
Front plate raise and press 1-10, 10-1, 1-10
Barbell curl 3x12
Bradford press 3xto absolute failure
Close grip bench press 3x12
Tricep cable pull down 3x12
DB french press 3x12


EDIT: I know shrugs are a shoulder exercise, but the shoulder and arm routine takes alot longer than chest and back for some reason so subbed it in to be a little more time efficient.


I know that theres alot of arms, but they are severly lacking so need alot of work. Any comments or advice??

Cheers.

Hey!

Won't it be too much to do chest and back on the same day? When I do my back workout I don't have any energy left, especially after deadlifting..

[Miltz]

Hey!

Won't it be too much to do chest and back on the same day? When I do my back workout I don't have any energy left, especially after deadlifting..

I don't do Deadlifts on back day bro i do them on leg day.

[SamSix]

your split is stupid and ineffective

http://forum.bodybuilding.com/showth...8036063&page=1

im not a fan of p/p/l due to tiring biceps/triceps prior to chest/back/shoulder exhaustion, so its not my main muslces that are being exhausted and getting the most out of the exercise, its my arms getting exhausted too fast.. if you catch my drift..??

that made zero sense. if you have half a brain i would imagine you could figure out that you're supposed to do your main compounds before isolation work

[huntertorrance]

im not a fan of p/p/l due to tiring biceps/triceps prior to chest/back/shoulder exhaustion, so its not my main muslces that are being exhausted and getting the most out of the exercise, its my arms getting exhausted too fast.. if you catch my drift..??

When you do the p/p/l you hit the back and chest first then shoulders then if your arms have anything left do some isolation but don't isolate the arms first

[Miltz]

your split is stupid and ineffective

http://forum.bodybuilding.com/showth...8036063&page=1



that made zero sense. if you have half a brain i would imagine you could figure out that you're supposed to do your main compounds before isolation work

Can I ask why it's stupid and ineffective if I apply progressive overload on each session, don't overtrain and eat and sleep correctly? Not starting an argument I appreciate your comments just asking for an explanation, should you care to give one

[MrPorko2c]

Can I ask why it's stupid and ineffective if I apply progressive overload on each session, don't overtrain and eat and sleep correctly? Not starting an argument I appreciate your comments just asking for an explanation, should you care to give one

He won't give one because you are correct. As long as you are training hard and using progressive overload, eating above maintenance with the right macro combo and getting 8 hours sleep a night, you will definately make gains.

The only thing he could possibly pick on is the fact that you only train each body part once a week, but there are plenty of people who make significant gains using bro splits if everything else is in order.

[Miltz]

He won't give one because you are correct. As long as you are training hard and using progressive overload, eating above maintenance with the right macro combo and getting 8 hours sleep a night, you will definately make gains.

The only thing he could possibly pick on is the fact that you only train each body part once a week, but there are plenty of people who make significant gains using bro splits if everything else is in order.

Ok thanks

I might look into some p/p/l routines, is that a good idea??

[Astalavistaa]

Ok thanks

I might look into some p/p/l routines, is that a good idea??

yes.

[Miltz]

yes.

As opposed to this split?

[Astalavistaa]

As opposed to this split?

P/P/L/OFF/P/P/L
or
PPLPPL/OFF

EDIT : I prefer coolcicadas ppl

[Joshyb90]

As opposed to this split?

Omg man, don't let people on this forum deter you from certain routines etc. bb.com is plagued with 'know it all' amateurs who wont give you the time of day unless you conform to their crap and do a fullbody routine, Upper/lower, PPL or strength routine. I like your split the only thing i could question is volume, but that is from my experience of recovery you may be different.

[Miltz]

P/P/L/OFF/P/P/L
or
PPLPPL/OFF

EDIT : I prefer coolcicadas ppl

Ok thanks mate

[Astalavistaa]

Omg man, don't let people on this forum deter you from certain routines etc. bb.com is plagued with 'know it all' amateurs who wont give you the time of day unless you conform to their crap and do a fullbody routine, Upper/lower, PPL or strength routine. I like your split the only thing i could question is volume, but that is from my experience of recovery you may be different.

We share our opinions.

[Joshyb90]

We share our opinions.

obviously that is what a forum is for, but around here its a bit 'more' than that. Its like if you don't agree with what is said to be 'the norm' then forget about getting your opinion heard.

[Astalavistaa]

obviously that is what a forum is for, but around here its a bit 'more' than that. Its like if you don't agree with what is said to be 'the norm' then forget about getting your opinion heard.

ah well, that's not me ITT. Anyways, it really depends on OP thoughts.

[Joshyb90]

ah well, that's not me ITT. Anyways, it really depends on OP thoughts.

haha yeah spot on i guess, was just sharing my frustrations lol sorry bro.