How does this look for a 3 day split alternating workouts every other week. One week workout A and the next week workout B and than start workout A again and so on. I'm 25 years old 6' 215 and all natural. I will be working out alone with no spotter that's why I will be using dumbells for presses.
Three days a week (I will add weight each set)
Workout A
Day 1 Mon.
Incline dumbell press 12,10,8,6
Flat flys 12,10,8,6
Side lateral raises or wide grip upright rows 12,10,8,6
Overhand pushdowns 12,10,8,6
4 way neck machine 12,10,8,6
Day 2 Weds
Deads 4x5
Leg extensions 12,10,8,6
Reverse hyperextensions 12,10,8,6
Calve raises 15,12,10,8
Cable side bends 15,12,10,8
Day 3 Fri
Close grip or Underhand lat pulldowns 12,10,8,6
Rope pulls 15,12,10,8
Seated reverse flys 12,10,8,6
Straight bar preacher curls or incline dumbell curls 12,10,8,6
Reverse forearm curls 15,12,10,8
Workout B
Day 1 Mon
Flat dumbell press 12,10,8,6
Seated dumbell press 12,10,8,6
Incline flys 12,10,8,6
Rope pushdowns 12,10,8,6
Underhand pushdowns 12,10,8,6
Day 2 Weds
Squats 12,10,8,6
Leg curls 12,10,8,6
Reverse calve raises 15,12,10,8
Kneeling cable crunches 15,12,10,8
Barbell Shrugs 12,10,8,6
Day 3 Fri
Seated cable rows 12,10,8,6
Wide grip lat pulldowns 12,10,8,6
Seated rear rotator cuffs 15,12,10,8
Incline hammer curls or reverse ez bar preacher curls 12,10,8,6
Forearm curls 15,12,10,8
Start A again
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