Good, bad, what could be better??

[Elementbody]

Ok, just tell me...

3 Day split

Day 1

• Shoulder press, neck
• Lateral Raises, standing
• Shoulder shrugs, barbell
• Leg curl, seated
• Lunges
• Adductor
• Abductor
• Wrist Flexion, standing
• Wrist Extention

Day 2

• Lower Back
• Lat Pull down, front
• Vertical row
• One arm cable row
• Biceps Curl
• Hammer Curl
• Concentration Curls
• Calf's, seated
• Calf's to leg press

Day 3

• Bench Press
• Butterfly
• Incline Dumbell Press
• Triceps Kick Back
• Abdominal
• Bench Crunch
• Side bend, dumbell

EDIT: Better like this?

[Big H]

Like I said on PM, copy it and paste it so I can reply as I go.. Don't want to go back and forth.

[Franco]

Definately add some squats to your leg day. They are the best mass building exercise for the legs

[Big H]

How many reps/sets you do.. You don't have any back excersise, you need deadlifts, chins or rows.

[Elementbody]

With most exercices 3 sets 8-12. What do ya mean with rows?

[Big H]

Do 5-10 sets.. instead

[Big H]

Originally posted by Elementbody
Ok, just tell me...

3 Day split

Day 1

• Shoulder press, neck
• Lateral Raises, standing
• Shoulder shrugs, barbell
• Leg curl, seated
• Lunges
• Adductor
• Abductor
• Wrist Flexion, standing
• Wrist Extention

FIRST OF ALL YOU HAVE LEG CURLS ON A DAY THAT IS PRIMARLY SHOULDERS. I WOULD TAKE OUT CURLS AND LUNGES. ESPECIALLY WHEN YOU ARE BULKING. AND WHAT THE **** IS ABDUCTOR?I TAKE IT THAT IS FOR ABS.. I DON'T KNOW ABOUT THAT, UP TO YOU IF IT WORKS. I WOULD ALSO ADD DUMBELL MILITARY PRESS. SINCE YOU WANT TO DO LEGS THIS DAY, ADD SQUATS AND LEG PRESS. YOU AREN'T **** UNLESS YOU SQUAT.

Day 2

• Lower Back
• Lat Pull down, front
• Vertical row
• One arm cable row
• Biceps Curl
• Hammer Curl
• Concentration Curls
• Calf's, seated
• Calf's to leg press

THIS ROUTINE LOOKS FINE, FOR BACK BIS AND CALVES.
HOWEVER, YOU HAVE 9 EXCERSISES AND AT 3 SETS A PIECE THAT IS 18 SETS, YOU PROBABLY WILL SPEND TO LONG IN THE GYM. SO EITHER LOWER THE SETS, TAKE OUT SOME EXCERSISES, OR SPLIT THEM UP.

Day 3

• Bench Press
• Butterfly
• Incline Dumbell Press
• Triceps Kick Back
• Abdominal
• Bench Crunch
• Side bend, dumbell

YOU ONLY HAVE ONE TRICEP EXCERISE.. I WOULDTAKE OUT ABS AND DO THEM ON AN OFF DAY. THEN I WOULD ADD CLOSE GRIP BENCH AND PRESSDOWNS FOR TRIS.

EDIT: Better like this?

My responses are in CAPS so scroll up..
Just remember to eat a lot to bulk..

[Elementbody]

No, adductor and abductor isn't for abs, though it seems like that. I added an attachment where u can see wich muscles groups the adductor and abductor train.

Lowering sets to 2 isn't bad then?

Will take extra day then for abs and do how u say so.

Thx

[Big H]

Well the reason why I say that is because you want to try to be in the gym no longer than 1 hour..

[jdstl1977]

Yeah, move those leg curls and abductors and adductors to your leg day and add squats...they're the best overall mass builders and will generally increase test levels throughout your body thus helping your grow everywhere else.

I like to suggest doing leg curls/leg extensions as a superset since they are an antagonist/agonist pair its a real good idea to train them together to avoid over- and underdevelopment of your quads and hamstrings...

Other than that, what Big H said.

[Big H]

Thanks.. Good idea with the supersetting.. I do it a lot with arms especially.

[Elementbody]

Ok, will do then. Thx u guys.

[Big H]

No Prob.. tell us how it turns out