Thread: Please critique my 3 day split
08-10-2005, 06:24 PM #1
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.
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
T-Bar Rows 4x10
Friday Legs & Shoulders
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!
08-10-2005, 06:36 PM #2
Oh by the way my legs and shoulders are lagging. My traps outweigh my shoulders. Calves are pretty large without any kind of help.
08-10-2005, 06:51 PM #3
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.
08-10-2005, 07:03 PM #4Originally Posted by boondockSAINT
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.
08-11-2005, 04:43 AM #5
hay,, that looks ok bro, no flat bench?
08-11-2005, 09:51 AM #6
yea... it looks like you could add an extra chest exercise
08-11-2005, 12:28 PM #7Originally Posted by dwaynewade
flat bench 3x10
incline db 3x10
Or keep the 4x10 and alternate from week to week, flat then incline?
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