-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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Thread: Critique my 3 day split
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08-17-2005, 02:42 PM #1
Critique my 3 day split
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08-17-2005, 02:52 PM #2
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08-17-2005, 04:08 PM #3
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08-17-2005, 04:12 PM #4
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08-18-2005, 02:47 AM #5
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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08-18-2005, 03:09 AM #6Originally Posted by JTBull
You could add in a superset of side/rear laterals if you like. Depends on how much your shoulders need work.My Training Journal...
http://forum.bodybuilding.com/showthread.php?t=608812
"Chris = Awesomeness" :)
Check out...
http://www.redpointfitness.com/
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08-18-2005, 03:55 AM #7
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08-18-2005, 09:56 AM #8
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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08-18-2005, 02:41 PM #9Originally Posted by c10dMy Training Journal...
http://forum.bodybuilding.com/showthread.php?t=608812
"Chris = Awesomeness" :)
Check out...
http://www.redpointfitness.com/
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