3-Day Split

[b_money_12]

I've worked out hard for the last 4.5 months and have taken the last 2 weeks off. Over those 4.5 months i've gained about 15lbs. I am now looking to cut up, but am in need of a good 3-day split. I'll post what ive come up with so far and maybe we can all throw some ideas around.

Monday - Back/Delts/Triceps

Deadlift
T-Bar Row- 3x12
Smith-Machine Overhead Press- 3x12
Lateral Raises- 3x12
Close-Grip Bench Press- 3x12
DB Kickbacks- 3x12

Wednesday - Legs

Squat- 3x12
Leg Extension- 3x12
Leg Curl- 3x12
Calve Raises- 3x12

Friday - Chest/Biceps

Bench Press- 3x12
DB Pullover- 3x12
Pec Deck- 3x12
Barbell Curl- 3x12
Alternating DB Curl- 3x12
Reverse Curl- 3x12

Note: I am currently 19, 5'11", 195-200lbs @ 15-17% BF.... I would like to get down to around 175-180lbs @ 9-10% BF

[Carmen0857]

It looks ok, just a few observations, you have pullovers on chest day and they are primarily a back exercise, and deads on back day witch are primarily a leg exercise.

[b_money_12]

thanx for the advice.. i alwasy thoguh dead's were a back excercise though..?

[Carmen0857]

If your lower back and traps are not used to heavy weigth, then they will hit back pretty hard.

But the prime movers are really the glutes, ham, and quads.

http://exrx.net/WeightExercises/Glut...BDeadlift.html

[b_money_12]

that was a neat little page u linked me too.. appreciate the help

[Carmen0857]

that was a neat little page u linked me too.. appreciate the help

Yea, no problem, ther is some good info on that site.

[CFHJustin]

Yea, no problem, ther is some good info on that site.

I have that one and

http://www.theministryoffitness.com/exercises.htm

in my favorites.

[RaSP]

It looks ok, just a few observations, you have pullovers on chest day and they are primarily a back exercise, and deads on back day witch are primarily a leg exercise.

Uhhh, that kinda depends. Sure, a lot of guys use pullovers on back day, but they are primarily a chest exercise:

http://exrx.net/WeightExercises/Pect...BPullover.html

As for Deads, they effectively work both the Erector Spinae *AND* the glutes. You don't do deadz in proper form without feeling it in both. (And you don't do deads in poor form very long if you like to walk. ) Good link to Exrx, but for the whole picture, you need this one as well:

http://exrx.net/WeightExercises/Erec...BDeadlift.html

*R*

[Carmen0857]

Uhhh, that kinda depends. Sure, a lot of guys use pullovers on back day, but they are primarily a chest exercise:

http://exrx.net/WeightExercises/Pect...BPullover.html

Yea I see them more for lats, they do it both, but I think they hit lats more.

http://exrx.net/WeightExercises/Lati...BPullover.html

[b_money_12]

WOW!!... good stuff guys

any more comments bout the rest of the work-out though?

[RaSP]

WOW!!... good stuff guys

any more comments bout the rest of the work-out though?

Actually I really like it. It's pretty similar to my three day I'm just starting.Only diffs are pretty much personal taste. I don't care much for I kickbacks (DB presses are my fav), Rev Grip Curls are excellent.

You may want to put an incline press in on chest day. But again that's really just personal choice.

I'm just finishing my cut and had great results from carb/calorie cycling. You can find out about it at:

http://www.t-nation.com/readTopic.do?id=811783

It's the only time I've cut and managed to gain strength and lose fat at about 1-2 lbs a week. I swear by it now.

Good luck,
*R*

[RaSP]

Yea I see them more for lats, they do it both, but I think they hit lats more.

http://exrx.net/WeightExercises/Lati...BPullover.html

yeah, with a BB or cable they are really good for lats. Different ROM and all. Since he was using DBs, I assumed he was using it for chest.

*R*

[b_money_12]

^ well, that settles it... this is my new split and im pumped to start it... thanks for all the help guys.. peace