critique my 3 day split, thanks

[Baseball_Player85]

Am I doing too much? any advice will help. Thanks!


3 DAY SPLIT WORKOUT PROGRAM
Monday – Chest/Back/Lats/Traps
Tuesday – Rest
Wednesday – Shoulders/Biceps/Forearm (bras)/Triceps
Thursday – Rest
Friday – Calves/Quads/Hams/Abs

Monday
Chest
Bench Press (barbell)
- 1 prep set of 4-6 reps
- 3 sets of 8-10 reps
Incline Bench (dumbbells)
- 3 sets of 8-10 reps
Incline flys (dumbbells)
- 3 sets of 8-10 reps
Back
Deadlift
- 1 prep set of 4-6 reps
- 3 sets of 8-10 reps
Partial Deadlift
- 3 sets of 8-10 reps
Lats
Pull Down (med. Grip)
- 3 sets of 8-10 reps
Pull Down (palms facing)
- 3 sets of 8-10 reps
Seated Row (low abs)
- 2 sets of 8-10 reps
Seated Row (high abs)
- 2 sets of 8-10 reps

Wednesday;
Shoulders
Seated Dumbbell Press
- 4 sets of 8-10 reps
Leaning Lateral Raise
- 3 sets of 8-10 reps
Reverse Cable Flys
- 3 sets of 8-10 reps
Biceps
Seated Incline Dumbbell Curls
- 3 sets of 8-10 reps
Lateral Inverted Preacher Curls
- 3 sets of 8-10 reps
Forearm
Seated Dumbbell Hammer Curls
- 3 sets of 8-10 reps
Standing Wrist Curls
- 3 sets of 8-10 reps
Reverse Wrist Curls
- 3 sets of 8-10 reps
Triceps
Lying Tricep Extensions w/ EZ Bar
- 4 sets of 8-10 reps
Tricep Pulley Push Down
- 4 sets of 8-10 reps

Friday;
Calves
Standing Calf Raises
- 3 sets of 8-10 reps
Seated Calf Raises
- 3 sets of 8-10 reps
Quads
Barbell Squats
- Prep set of 4-6 reps
- 4 sets of 8-10 reps
Leg Extensions
- 3 sets of 8-10 reps
Hams
Lying Leg Curls
- 2 sets of 8-10 reps
Seated Leg Curls
- 3 sets of 8-10 reps
Abs
Weighted Crunches
- 5 sets of 15-30 reps

[Baseball_Player85]

Also I must add that I am doing a cutting diet. I am currently at 25% BF and want to get down to around 14-16%. I have already posted my diet under the diet forum and have gotten alot of help with that.

I also do 45-60 min cardio Monday - Thursday. I don't do it on Friday because I do legs on friday and afterwards my legs feel like jelly.

Cardio consists of;

Interval training on Bike/Tredmill/Eliptical

I sometimes will do all 3 for 15-20 min. a day or if I'm feeling good on 1 cardio workout I will stick with it the entire time doing intervals every 2-3 min. high and low intensity (seems to make me work hardest).

[MotoLifter]

i just looked over it quickly but that looks like A TON of volume!!! i counted i think 25 sets just on monday. then cardio 4 days a week also??? i would need to be resusitated after 2 or 3 weeks. even for cutting that seems like alot. jmo


Moto

[Baseball_Player85]

I thought so and you hit it right on the head. Just started this 2 weeks ago and am feeling burned out. I think I need to drop some exercises, but don't know where and what. Can someone help modify my workout or give me suggestions? I still want to keep the cardio 4 days a week with a min. of 45 min.

thanks.

[MotoLifter]

when i do 3 day/week splits it leaves alot of time for recovery. that being said you can still over train. the last 3 day split i ran was a DC training routine. It was heavy and intense but i made some amazing gains and with soe good cardio you can gain some serious lean mass. google "DC training" and look at some of the sample routines. the one i went with was a A1,B1,A2,B2,A3,B3. repeat. Its alittle complicated to explain withough a big post. But Dante the originator of DC is on intensemuscle. com and alot of info on DC exists there. theck it out and see if its a fit. good luck.


Moto

[Baseball_Player85]

Thanks Moto!

[theramp]

i used to use this when i was on a 3day split. it was a push, pull & legs split.

push-chest shoulders tris
pull-back biceps trap
legs

sample:
bench 4x6
incline 2x6
overhead dum press 2x8
front raise/lat raise (superset) 2x12
dips 2xmax
nose breakers 2xmax

pull:
pull ups 2xmax
deads 4x6
bbell rows 2x8
bbell curls 2x12
preacher curls 2x12
bbell shrugs 2xmax

legs:
squat 4x6
front squat 3x6
good morning 3x6
calf raises 3xmax

[Baseball_Player85]

theramp, Thanks for the suggestions! that will help me.