3 day split

[Hisairness]

I am currently on a bulk, and am starting basketball. And I will only be working out 3 days a week.
I need to turn this into an 3 day split.


Current routine:
MON/THURS
Upper:
Bench press
Incline
DB Bench
Shoulder press
DB bench press
Chinups
Upright rows
Lat pulldown
Tricep extension
Close-grip Bench
Bicep curls

TUES/FRI
Lower:
Squat
Leg Press
Deadlift
Calf raises
Hamstring Machine
Quad Machine
Hanging ab raises
Weighted situps

[eddyryan]

If I were to workout 3 times a week I'd do this.

Using a 1 on 1 off approach.

Workout A

- Incline db/bb Press
- flat db Bench Press
- shoulder press
- laterals*
-*Chin-ups or Pulldowns*
- Bent Over Rows*
- lower back (deadlifts, rack pulls or back extensions) I would rotate deadlifts weekly.

Workout B

- Squats (if doing deadlifts workout before I'd do another quad movement instead of back squats, something lower back freindly)
- Leg Press*
- Leg Curls*
- Standing Calf Raises
- pinwheel curls
- bb/ez/db curls
- lying triceps extensions
- overhead extensions*

Use 2-3 warm up sets on the first exercise of each bodypart then do only 2-3 working sets to failure, reducing the weight on the second/third work set by 10% each time. Rest one minute between sets and 5 minutes between body parts.

6-10 reps for upper body
8-12 reps for lower body *

Example;

- incline bb Bench Press
Bar x 20 reps
50 kg x 10
75 kg x 8
1st working set: 100 kg x 6-8
2nd working set:*90 kg x 6-8
3rd working set:*80 kg x 6-8

On the second exercise, just 1 warm up set before 2-3 working sets.

Eat plenty of food and take it easy on rest days. Every 6-8 weeks take a deload week and don't go to failure on every set.

Hope this helps. *