3-day Split critique

[Miles Davis]

All,

I'm starting a bulking phase and would like some feedback on my proposed workout plan:

Monday Legs/Shoulders

Squat (3 sets)
Leg press (3 sets)
Leg curl (3 sets)
Standing calf raise (3 sets)
Arnold press (8/6/4)
Side Raises (2 sets)
Front Raises (2 sets)
Upright rows (3 sets)


Wednesday Back/biceps

Deadlift (10/8/6/4/2)
Barbell row (8/6/4)
Close grip pulldowns (3 sets)
Shrugs (3 sets)
Barbell curl (3 sets)
Hammer Curl (3 sets)

Friday Chest/triceps

Flat barbell press (8/6/4)
Incline db press (3 sets)
Chest dips
Close grip benchpress (3 sets) or SKullcrushers?
Tricep pressdowns

Is adding straight leg deadlift into leg day worth it? Also, is better to do close grip bench or skulls in the chest/tri workout?

Thanks

 

[semag]

That's solid. Here's my thoughts.

a) Yeah, throw in straight leg deads after your leg curls. Do them semi light, and do 3 sets of 10. Use them as a stretch, and do them slow. The'll be tough at about hte 8th or 9th rep, and you'll really feel it in your lower back. Remember, slow, controlled, and stretch out those hamstrings.

b) Cut out one of those sets of deads, either the 10 or the 2. I imagine you're going up in weight each time??? In that case, I'd say cut out the 2, and the 10 should still kinda be a warm up, but not too light.

c) Shrugs are actually shoulders, but throing them into your leg day would be pretty monster, I guess you can keep those.

d) Pulldowns?? I'd say scrap those and do wide grip pullups instead. Throw some weight around your waist if you can do 3 sets of 10.

e) Try this bicep workout, I like it better.
2 sets of straight bar curl, (not the EZ bar)
2 sets reverse grip EZ bar.
2 sets of hammer curl.
It'll hit your biceps in about 3 different ways, because of the rotation of the hands.

f) Scrap the pressdowns and do closegrip and skullcrushers.

 

[Miles Davis]

Thanks man. We are on the same page.

 

[semag]

Originally posted by Miles Davis
Thanks man. We are on the same page.

no prob.

Now, let's go get swoll!!

haha, and get "Pumping Iron." That is one hell of an inspirational video, I swear.