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new 3 day split, please critique

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ric28
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2009/07/19 08:11:33 (permalink)

new 3 day split, please critique

hi guys, i know there is thread after thread of rate my routines but i am up early and bored so thought i would see what you all think of my new 3 day split, i have been doing 5 - 6 days while cutting and am just starting pct today so am cutting it back a bit .

mon - chest bi's

flat bench      - 3 x 10
inc db press  - 3 x10
dec db press - 3 x 10
flyes              - 3 x 10

pull ups         - 3 x to failure
preacher       - 3 x10
db curl           - 3 x 10

wed  - shoulders legs

military press      - 3 x 10
db press             - 3 x 10
side laterals       - 3 x 10
shrugs               - 3 x 10

squats             - 4 x 10
lying press      -  2 x10
ham curls        - 4 x 10
calf raises       - 4 x 10

fri   -  back  tri's

wide grip chins           -  4 x to failure
bent over rows          -  4 x 10
v handles pull down  -  3 x 10
deads                        -  4 x 6 - 8

dips                  -  4 x 10
pressdowns     -  3 x 10
close g bench   - 3 x 10

i am gonna do 3 sets of ab work after each workout so everything is getting worked throughout the week.

please feel free to criticise on exercises, volume etc,  i am hoping to keep all my gains throughout pct and then add some mass after a weeks break post pct.

i am not really 100 % about my shoulder work, i feel 3 sets of presses once per week is to little but alot will say no need for 6.

anyway cheers guys fire away.
#1

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    micky
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    Re:new 3 day split, please critique 2009/07/19 21:10:56 (permalink)
    I would personally train delts after legs, if you hit your delts hard enough you would struggle to get your arms up to the bar!! Put another set or two on the presses no problem!!
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    ExtreamPump
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    Re:new 3 day split, please critique 2009/07/20 15:59:34 (permalink)
    This is all you need :

    Monday Chest and Biceps

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

    Standing Bicep curl
    standing Hammer curl or
    - 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 or military press

    post edited by ExtreamPump - 2009/07/20 16:02:00
    #3
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