How does this look???

[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?

[bvanderwerff]

bump

[SwoleCat]

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~

[lucabratzi]

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.

[Hypertrophy]

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.

[S.P.G]

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