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My 3 day split.. thoughts + advice?

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Binman_UK
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2009/07/17 17:18:17 (permalink)

My 3 day split.. thoughts + advice?

Hi,

I'm new to this board - so hello everyone :).

I want to start a 3 day split for adding some decent mass and was thinking about something like the following:

MONDAY: Legs + Shoulders

Squat                         4x 12,10,8,6   
SLDL                          4x 10,8,6,4   
Calf Raise                    2x15   
Shoulder / Military Press     4x 12,10,8,6   
Lateral Raise                 4x 12,10,8,6   
           
WEDNESDAY: Back + Biceps

Deadlift                        4x 10,8,6,4   
Pull-Ups / Chin-Ups             4x 12,10,8,6   
Bent-Over Rows                  4x 12,10,8,6   
Barbell Bicep Curls             4x 12,10,8,6
           
FRIDAY: Chest + Triceps

Barbell Bench Press     4x 12,10,8,6   
Incline Dumbell Press   4x 12,10,8,6   
Dips                    4x 12,10,8,6   
Skull Crusher           4x 12,10,8,6   


I prefer doing ramped rather than straight sets (hence the 12, 10, 8, 6 for most exercises).

Just wondering what everyone's toughts are regarding the exercises and how appropriate the sets/reps are? Previously I've had a personal trainer who designed workouts for me, but I've decided to have a go myself this time, seeing as though I'm a bit more knowledgeable than I once was :).

I'd like to tweak the above workout and use it for the next few months, so any advice is much appreciated.

Cheers.

post edited by Binman_UK - 2009/07/17 17:19:24
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    nunchaku1986
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    Re:My 3 day split.. thoughts + advice? 2009/07/17 17:40:06 (permalink)
    good routine that mate.but i would add shoulder to chest and tri day.i would also change your back day to friday and move chest day to wendesday,will allow more recovery time for legs.
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    Rocky
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    Re:My 3 day split.. thoughts + advice? 2009/07/17 19:16:38 (permalink)
    I was going to say the same...

     From personal experience,when i performed SLDL and conventional deadlifts with only a day apart,it took it's toll on my lower back.
    #3
    Binman_UK
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    Re:My 3 day split.. thoughts + advice? 2009/07/17 22:06:58 (permalink)
    nunchaku1986

    good routine that mate.but i would add shoulder to chest and tri day.i would also change your back day to friday and move chest day to wendesday,will allow more recovery time for legs.


    Ok cheers.. I'll swap over Wed and Fri. The reason I put shoulders on the leg day is because I always find that chest/tris seem to fatigue my shoulders somewhat and my lifts are a bit lower.

    If I do move shoulders to the chest/tri day, that's 6 exercises and will probably be a bit too much and will take too long.. any ideas which one I should drop?
    That'll leave some room on the leg day.. perhaps some lunges + ab would could take their place?

    Cheers :).
    #4
    danchubbz
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    Re:My 3 day split.. thoughts + advice? 2009/07/18 06:54:08 (permalink)
    Some good exercise choices and rep ranges but personally I would rather split them into 3 x FBR a week
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    Rocky
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    Re:My 3 day split.. thoughts + advice? 2009/07/18 07:34:43 (permalink)
    You could drop one of the bench presses(incline or flat) or lower the sets you do on the second one...

     If you're happy with your chest routine,lower the sets on the shoulder work as they'll already be pumped from the chest workout..

     You say you find your chest/tri's fatigue your shoulders...

     The order i would go in is-Chest,shoulders,tri's.....Work the smaller group last.

     

     
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    Binman_UK
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    Re:My 3 day split.. thoughts + advice? 2009/07/18 12:52:09 (permalink)
    danchubbz
    Some good exercise choices and rep ranges but personally I would rather split them into 3 x FBR a week


    I enjoy doing full body workouts, but because I play football on thursdays I could do with having a leg workout on monday only so that they have time to recover. Splits also give me a bit more flexibility - i.e. I can do them on Mon/Tues/Fri instead if needs be. Full bodies on consecutive days sound punishing :p.,

    Rocky You could drop one of the bench presses(incline or flat) or lower the sets you do on the second one...

    If you're happy with your chest routine,lower the sets on the shoulder work as they'll already be pumped from the chest workout..

    You say you find your chest/tri's fatigue your shoulders...

    The order i would go in is-Chest,shoulders,tri's.....Work the smaller group last.


    Ok thanks. Considering the bench press + incline press will fatigue my shoulders and triceps a bit, I'll lower the reps on both of those.. that was I can still fit all the exercises in. Something like the following:

    MONDAY: Legs + Shoulders

    Squat                         4x 12,10,8,6  
    SLDL                          4x 10,8,6,4
    Walking Lunges                4x 12,10,8,6  
    Calf Raise                    2x15
    Ab Work                       3x15

    WEDNESDAY: Chest + Triceps

    Barbell Bench Press           4x 12,10,8,6  
    Incline Dumbell Press         4x 12,10,8,6  
    Shoulder / Military Press     3x 10,8,6  
    Lateral Raise                 3x 10,8,6
    Dips                          3x 10,8,6  
    Skull Crusher                 3x 10,8,6
          
    FRIDAY: Back + Biceps

    Deadlift                      4x 10,8,6,4  
    Pull-Ups / Chin-Ups           4x 12,10,8,6  
    Bent-Over Rows                4x 12,10,8,6  
    Barbell Bicep Curls           4x 12,10,8,6


    Quick question though.. where should the dips go inside the chest/shoulders/tris day? Are they considered mainly a triceps or chest exercise?

    Thanks.
    #7
    naththebeast
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    Re:My 3 day split.. thoughts + advice? 2009/07/18 17:25:35 (permalink)
    they are a cross over really not actually sure which they will hit more.

    I personally do them at the end of my workout and get 2x as many as i can, others would doo them between the end of chest and beginning of triceps, all personal preference imo.



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    danchubbz
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    Re:My 3 day split.. thoughts + advice? 2009/07/19 21:33:39 (permalink)
    Binman_UK

    danchubbz
    Some good exercise choices and rep ranges but personally I would rather split them into 3 x FBR a week


    I enjoy doing full body workouts, but because I play football on thursdays I could do with having a leg workout on monday only so that they have time to recover. Splits also give me a bit more flexibility - i.e. I can do them on Mon/Tues/Fri instead if needs be. Full bodies on consecutive days sound punishing :p.,

    U could do
     
    Monday - Lower
    Tuesday - Upper
    Friday - FBR
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    Binman_UK
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    Re:My 3 day split.. thoughts + advice? 2009/07/20 14:18:53 (permalink)
    danchubbz
    U could do
     
    Monday - Lower
    Tuesday - Upper
    Friday - FBR


    Yeah I thought about it but my legs are totally ruined after I play football.. they really suffer the next day.
    I've thought about this quite a lot and it's defo got to be non-leg days on both wed and fri :).

    Cheers though.
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    ExtreamPump
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    Re:My 3 day split.. thoughts + advice? 2009/07/20 15:46:58 (permalink)
    I would go for this one dude you will get good results from it :


    Monday Chest and Biceps

    Flat barbell bench press
    Flat dumbbell fly
    Incline Barbell bench press
    Cable cross over

    Standing Bicep curl
    standing Hammer curl
    Pinwheel curls
    ------------------------------------------------------------------

    Wednesday Legs and tri's

    Deadlift
    Squat
    SLDL
    Leg press of front squat

    Dips
    Cable Push down


    ------------------------------------------------------------------


    Friday Back and shoulders

    BOR
    chin up
    Lat pull down
    close grip at pull down using vgrip handle

    Clean and press
    #11
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