New 3 Day Split - Critque Please

[silverwex]

All exercises will (hopefully) be within the 4 - 6 rep range.

2 minutes rest between each set.



DAY 1 - LEGS & SHOULDERS

3 x Squats

3 x Stiff Leg Deads

3 x Calve Raises

3 x Military Press

3 x Side Lat Raises


DAY 2 - BACK & CHEST

2 x Deadlifts

3 x Bent Rows

3 x Wide Grip Pull-Ups

3 x Wide Grip Bench

3 x Incline Press (with barbell - dont have heavy enough dumbs)



DAY 3 - TRICEPS & BICEPS

3 x Dips (weighted if necessary)

3 x Close Bench Press

2 x Skullcrushers

3 x Hammer Curls

3 x EZ Curls/Barbell Curls


This ok? Thanks guys.

 

[Anhslaught]

I think it's good. That's almost exactly like one of my rotations.

 

[jiza101]

Hmm, i think you should change your split. There arnt enough leg excercises first of all, and doing chest and back on the same day is a bit overkill. I don't know how you will be able to do strong bench presses after a heavy set of deads. I would put legs on its own day, chest - shoulders - tris, on one day, and back - biceps on another day. Thats what i do atm and it works great. I would also add a few more excercises, specially for legs.

 

[semag]

or....
Day1:Chest + bis
Day2:Legs + shoulders
Day3:Back + tris

 

[Lifeforce]

I think it looks very good. training opposite muscles like that. Semags routine looks exactly like mine. It works very well.

 

[Tidus88]

Yes.semag's workout is quite ideal for me..btw, i have read somewhere not to train your chest and triceps...as most chest exercises involves triceps...n u may overtrain urs triceps if u do chest+triceps on same dae...

 

[semag]

i have read somewhere not to train your chest and triceps...as most chest exercises involves triceps

On the contrary, that IS why many people say to train chest and tris. It'll allow you to go straight into your tri workout without warming up because they've been auxillary muscles on all the exercises you do for chest.

However, I don't believe that I can blast my arm muscles as hard after I've done a bunch of chest exercise, and I can't work my chest fully if I've done triceps first. I believe Lifeforce found the same thing I did, that your arms can be trained more per week, in essence, and so doing the opposing arm muscles with chest and back will allow them to be hit on two separate days.

 

[silverwex]

thanks for the replies guys,

i hav done legs - back&bicep - tri/chest/shoulders for the past seven months so i thought id mix up the muscle groups a bit.

anyway ill try it and see

Day1:Chest + bis Day2:Legs + shoulders
Day3:Back + tris

this is one id like to try also...

 

[silverwex]

Crap, forgot to add in SHRUGS somewhere, shoould i add these in on shoulder day?

thanks.

 

[semag]

Crap, forgot to add in SHRUGS somewhere, shoould i add these in on shoulder day?

2 options here:

A) throw them in on shoulder day. DB or barbell shrugs are fine.

B) My personal fav, On back day, modify your deadlifts slightly. Deadlift the weight up to your standing position, and at the end of each deadlift rep, do a shrug. The weight should be very similar for both exercises, it also will save you time. Hope that helps.

-=Semag=-

 

[silverwex]

thanks semag good advice