3 day split..need some help

[LAxguy]

This is my 3 day split that i am using now..i just got done with my lacrosse season so i am trying to get back into the the gym..

Advice is greaty needed>

Monday: Abs,Chest,Tri's

Flat Bench Press 4x10
Incline bench Press 4x10
Bench Machine 4x10
Incline DB flies 4x10

PUsh downs 4x12
Reverse grip push downs 4x12
Dips 4x8

Crunches 3x20

15 min treadmill

Wed: Abs,Legs,Calfs,Shoulders

Squat 4x10
Leg extensions 4x10
Leg Curls 4x10
Calf Raises 4x10

Lateral Raises 4x10
front Raises 4x10
Rear Delt Flies 4x10
DB Press 4x10

Cunches 3x20

15 min treadmill

Friday: Abs,Back,Bi's

Bent over row 4x10
lat pull down 4x10
seated row machine 4x10
Shrugs 4x15

Preacher Curl 4x10
Hammer curl 4x10
seated alternating curls 4x15

Crunches 3x20

15 min Treadmill

[SlipknotMaggot]

Too many sets...cut in half

[dengar]

Yup, change all the 4's to 2's and you'll be gtg!

[Pydo]

Originally posted by LAxguy
This is my 3 day split that i am using now..i just got done with my lacrosse season so i am trying to get back into the the gym..

Advice is greaty needed>

Monday: Abs,Chest,Tri's

Flat Bench Press DUMBBELL 3x10
Incline bench Press DUMBBELL 3x10
DECLINE DB flies 3x10

SKULLCRUSHERS 3x8
CLOSE GRIP BENCH PRESS 3x8
Dips 2x8

Crunches 3x20

15 min treadmill

Wed: Abs,Legs,Calfs,Shoulders

Squat 4x10
Leg extensions 4x10
Leg Curls 4x10
Calf Raises 4x10

Lateral Raises 3x10
front Raises 3x10
Rear Delt Flies 3x10
DB Press 4x10 (CHEST AGAIN?)

Cunches 3x20

15 min treadmill

Friday: Back,Bi's

Bent over row 3x10
lat pull down 3x10
seated row machine 3x10
Shrugs 4x15

CHINUPS/PULLUPS 4x10
Hammer curl 3x10
PREACHER CURL 3x8


15 min Treadmill

Suggestions in caps
Anyone else here agree with my ideas?
and you might wanna do sets of 8 not 10 on everythign BUT legs (keep those at 10)

[Rassilon]

LAxguy what are your goals here? Mass gain in the offseason of Lacrosse, or are you looking to increase your speed/performance on the field?

Having not played Lacrosse, but realizing the huge physical demands of it (I used to play hockey...is it close? *shrug*), if you're looking for masstype gains, I would suggest that you focus on building just pure strength in the off-season rather then focusing on "looking big" with these program suggestions (which may not translate very well into performance gains on the field)

It's up to you of course, but I would take a 5x5 approach or even a powerlifting type program where you do 8 sets of 3 reps or so..

just my 2 cents.

Originally posted by LAxguy
This is my 3 day split that i am using now..i just got done with my lacrosse season so i am trying to get back into the the gym..

[LAxguy]

My goals are moslty strength becasue i am not to tall so i do not want massive amounts of muscle wear it will effect my performance on the feild. i have herd of 5x5 not really sure what is it is though?