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  1. #1
    bvanderwerff is offline Associate Member
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    Exclamation How does this look???

    I do 3 days repeated over 5 days then take two days off

    day 1 day 2 day 3 day 1 day 2 off off
    day 3 day 1 day 2 day 3 day 1 off off and continued

    day 1 - chest/shoulders
    Bench
    Inc Bench
    Pec Flys
    Shoulder Press
    Side Lateral Lifts
    Front Lateral lifts

    day 2 - Back/Triceps
    Pulldowns
    Deadlifts
    Seated Rows
    Shrugs
    Skullcrushers
    Cable Tri Extensions

    day 3 - Legs/Biceps
    Squats
    Leg Press
    Leg curls
    Calf Lifts
    Preacher Curl
    Barbell Curl
    Concentration Curl



    what do you think of this?

  2. #2
    bvanderwerff is offline Associate Member
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    bump

  3. #3
    SwoleCat is offline AR Hall of Fame
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    I don't understand the protocol myself, but it's over-training by my standards anyhow from what I do gather from your presentation.

    ~SC~

  4. #4
    lucabratzi's Avatar
    lucabratzi is offline Anabolic Member
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    how many sets do u do per muscle? i agree with swole when he said its overtraining. i think u should add traps to ur workout. and focus on calves a lil more. then u can split it up and add another day. so bi's and traps one day. and legs and calves another. then work those 4 days and off 3.

  5. #5
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    It is flawed big time. Your tri's will be under-recovered from the chest workout the day before. You biceps will also be under-recovered from back day. I'd recommend a push/pull/legs split if you want to go with your "3 days repeated over 5 days then take 2 days off" scientifically designed split.

  6. #6
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by bvanderwerff
    I do 3 days repeated over 5 days then take two days off

    day 1 day 2 day 3 day 1 day 2 off off
    day 3 day 1 day 2 day 3 day 1 off off and continued

    day 1 - chest/shoulders
    Bench
    Inc Bench
    Pec Flys
    Shoulder Press
    Side Lateral Lifts
    Front Lateral lifts

    day 2 - Back/Triceps
    Pulldowns
    Deadlifts
    Seated Rows
    Shrugs
    Skullcrushers
    Cable Tri Extensions

    day 3 - Legs/Biceps
    Squats
    Leg Press
    Leg curls
    Calf Lifts
    Preacher Curl
    Barbell Curl
    Concentration Curl



    what do you think of this?
    Some things I would say about this program

    1 triceps are to close to chest after Monday they will need time to rest and recover

    2 I.m.o drop the front Laterals from Monday the anterior head gets good stimulation through chest, I would drop the pec, fly’s to.

    3 day two switch the pull down for pull up.

    4 (biceps) swap the concentration curls for hammer curls.

    5 some people would say if you can train legs with another body part your not training legs hard enough..

    You could possibly think about this, a old school but effective routine

    (Chest, shoulders, tris,)

    (Legs,)

    (Back biceps,)

    Just what I think m8
    Last edited by S.P.G; 06-16-2005 at 06:53 AM.

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