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  1. #1
    Registered User JTBull's Avatar
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    Critique my 3 day split

    -Push-
    BB Flat Bench, 3x
    DB Incline Press 2x
    DB Decline Press 1x
    DB Shoulder Press 3x
    Dips 3x
    Overhead Tricep Extensions 2x

    -Pull-
    Deadlifts 3x
    BB Rows (underhand to lower abs) 3x
    Wide grip Chins 1x
    DB Shrugs 3x
    BB Curls 3x
    Overhand BB Curls (for forearms) 1x

    -Legs-
    Squats 3x
    Leg Extensions 1x
    Stiff-Legged Deads 3x
    Leg Curls 1x
    Calf Raises 3x
    Cable Crunches 3x

    I start each day with a power-movement then work the supporting cast
    I work it at high intensity and sometimes have trouble even finishing this low-volume, I generally go to positive-failure wether its 9 or even 10 on first sets (on big lifts especially) then clean up with the regular 8 reps on the remaining sets

    Do you think i am doing too much for chest? and should i be doing more for shoulders?

    any and all comments appreciated
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  2. #2
    Registered User JTBull's Avatar
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    JTBull is offline
    btw im writing this cause im sensing a plateau
    im still making progress but its alot slower recently and i have had more and more occasions of bad low-energy workouts where Ive actually been slightly weaker then usual especially in the shoulder area ive been failing at 7 reps alot lately
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  3. #3
    Registered User RipStone's Avatar
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    Thumbs up

    you could drop decline press IMO and focus on dips and maybe add CGBP too. BTW, routine looks real good IMO.
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  4. #4
    Unknown sabonis224's Avatar
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    More back, less biceps. I do the same split, and I don't do any bicep work. Here is my pull day.

    Deadlifts/Barbell Rows, 4 sets
    Widegrip Pullups, 3 sets
    Hammergrip Pullups, 3 sets
    NY Rangers - NY Giants - NY Mets

    RIP Zyzz- "forever mirin"
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  5. #5
    Registered User JTBull's Avatar
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    you think the leg extnesions and leg curls are doing anything? i reduced them to 1 set cuase i know there fairly useless

    you dont think i need to add more shoulder movements? i realize shoulders get used alot during my various presses but i wonder if i should add another isolation?

    people say upright rows are dangerous and laeral raises are fine, yet for me upright rows feel solid and lateral raises feel strnge and sometimes produce a sharp pain
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  6. #6
    Registered User RipStone's Avatar
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    RipStone is offline
    Originally Posted by JTBull
    you think the leg extnesions and leg curls are doing anything? i reduced them to 1 set cuase i know there fairly useless

    you dont think i need to add more shoulder movements? i realize shoulders get used alot during my various presses but i wonder if i should add another isolation?

    people say upright rows are dangerous and laeral raises are fine, yet for me upright rows feel solid and lateral raises feel strnge and sometimes produce a sharp pain
    curls and exstensions have their place. they defintley isolate the hammies and quads respectivley so they are not useless, but IMO there are better exercises that you can do that work multiple muscle groups in one movement. SLDLs, GMs, pull thorughs, GHRs for hammies, glutes, and low back. Lunges, split squats for quads and some hammies too(more quad dominant).

    You could add in a superset of side/rear laterals if you like. Depends on how much your shoulders need work.
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  7. #7
    Registered User SuperKentendo's Avatar
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    oops
    Last edited by SuperKentendo; 08-18-2005 at 03:55 AM. Reason: wrong button
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  8. #8
    Registered User c10d's Avatar
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    Thumbs up

    Looks good man. I may even try this myself because I'm looking for a 3 day/week program with mostly compound exercises.

    I have a problem and am totally serious about this... Ever since I'v been REALLY into lifting/bodybuilding I havn't been able to get a 100% hard-on and I brought it up with my endocrinologist. I normally go 5 days a week, only have off wednesday and saturday, and the other days I work REALLY hard in the gym. I thought that maybe since I'm going so much and working so hard when I DO go, my body is using all the energy and testosterone and other hormones just to repair my muscles and build that I do have an efficient supply of testosterone for my libido. He told me a 3 day/week routine with more compound movements has great hormonal benefits, and he told me to eat more carbohydrates since I already get enough fat, definitly enough or more than enough protein, but I skimp out on carbs usually.

    Ok I'm done with my rant, but thanks for the routine if ya don't mind me using it. Goodjob.
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  9. #9
    Registered User RipStone's Avatar
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    RipStone is offline
    Originally Posted by c10d
    Looks good man. I may even try this myself because I'm looking for a 3 day/week program with mostly compound exercises.

    I have a problem and am totally serious about this... Ever since I'v been REALLY into lifting/bodybuilding I havn't been able to get a 100% hard-on and I brought it up with my endocrinologist. I normally go 5 days a week, only have off wednesday and saturday, and the other days I work REALLY hard in the gym. I thought that maybe since I'm going so much and working so hard when I DO go, my body is using all the energy and testosterone and other hormones just to repair my muscles and build that I do have an efficient supply of testosterone for my libido. He told me a 3 day/week routine with more compound movements has great hormonal benefits, and he told me to eat more carbohydrates since I already get enough fat, definitly enough or more than enough protein, but I skimp out on carbs usually.

    Ok I'm done with my rant, but thanks for the routine if ya don't mind me using it. Goodjob.
    dude, have your endo take a blood test to check your test levels. if you arent eating enough food and exercising too much you could have low test levels.
    My Training Journal...

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    "Chris = Awesomeness" :)

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