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  1. #1
    timvds's Avatar
    timvds is offline Member
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    Please critique my 3 day split

    Hey there. I've basically been using a variation of a 5x5 program for the last couple of years. I believe the high weight low rep routine is about finished for awhile. Now with my job and family the 5x5 worked great. However like I said it is time for a change.

    Current stats:

    Ht:5ft11
    Wt:195-200
    bf%:not sure. not too high.
    Diet is alright. Could be better.

    So here it is. M W F Split::

    Monday Chest & Tri's

    Incline Dumbell 4x10
    Weighted Dips 4x10
    Dumbell Flyes 4x10
    Skull Crusher or Pulldowns 4x10

    Tuesday Back & Bi's

    Wide Grip Pull Ups 4x10
    Deads 4x6
    T-Bar Rows 4x10
    Curls 6x10

    Friday Legs & Shoulders

    Squats 4x15-20
    Leg Extensions 4x15-20
    Hamstring Curls 4x15-20
    Military Press 4x10
    Side Lateral Raises 4x10

    Cardio and Abs on Tuesday and Thursday since I can do this at home.

    If there is anything I need to add or exchange please let me know. Keep in mind that It has to be a three day split. No weekends. Thanks in advance!

  2. #2
    timvds's Avatar
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    Oh by the way my legs and shoulders are lagging. My traps outweigh my shoulders. Calves are pretty large without any kind of help.

  3. #3
    boondockSAINT's Avatar
    boondockSAINT is offline Associate Member
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    Looks pretty good. Only thing I would do is remove leg extensions because they work the quads, which is already being worked by squats, and add weighted lunges, which is more of a compound leg movement. Also, depending on how you do the dips, if you do them for your chest I would use the skullcrushers instead of the pulldowns, but if you do them for your tri's, or somewhere inbetween it would be okay.

  4. #4
    timvds's Avatar
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    Quote Originally Posted by boondockSAINT
    Looks pretty good. Only thing I would do is remove leg extensions because they work the quads, which is already being worked by squats, and add weighted lunges, which is more of a compound leg movement. Also, depending on how you do the dips, if you do them for your chest I would use the skullcrushers instead of the pulldowns, but if you do them for your tri's, or somewhere inbetween it would be okay.
    Gotcha. I do dips for chest, leaning forward elbows out. Lunges instead of extensions. Skullcrushers instead of pulldowns. I'll give this a try.

    Does anyone have a take on wether or not to do bis after back or should I do them after chest so they are not pre-exausted? However i would technically be doing them twice a week then. Arms are not a strong point for me either.

  5. #5
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    hay,, that looks ok bro, no flat bench?

  6. #6
    dwaynewade's Avatar
    dwaynewade is offline Senior Member
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    yea... it looks like you could add an extra chest exercise

  7. #7
    timvds's Avatar
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    Quote Originally Posted by dwaynewade
    yea... it looks like you could add an extra chest exercise
    I had thought about that.. Im glad you brought it up. I was figuring 12 sets for chest would be alright. I could alternate from week to week, flat or incline. Would that suffice? Or should I drop the sets to three by ten and do flat and incline? something like this

    flat bench 3x10
    incline db 3x10
    flyes 3x10
    dips 3x10

    Or keep the 4x10 and alternate from week to week, flat then incline?

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