Results 1 to 8 of 8
  1. #1
    Baseball_Player85's Avatar
    Baseball_Player85 is offline Junior Member
    Join Date
    Jul 2010
    Location
    California, CA
    Posts
    130

    critique my 3 day split, thanks

    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

  2. #2
    Baseball_Player85's Avatar
    Baseball_Player85 is offline Junior Member
    Join Date
    Jul 2010
    Location
    California, CA
    Posts
    130
    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).

  3. #3
    MotoLifter's Avatar
    MotoLifter is offline Senior Member
    Join Date
    Jan 2004
    Location
    ZooYork
    Posts
    1,322
    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

  4. #4
    Baseball_Player85's Avatar
    Baseball_Player85 is offline Junior Member
    Join Date
    Jul 2010
    Location
    California, CA
    Posts
    130
    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.

  5. #5
    MotoLifter's Avatar
    MotoLifter is offline Senior Member
    Join Date
    Jan 2004
    Location
    ZooYork
    Posts
    1,322
    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

  6. #6
    Baseball_Player85's Avatar
    Baseball_Player85 is offline Junior Member
    Join Date
    Jul 2010
    Location
    California, CA
    Posts
    130
    Thanks Moto!

  7. #7
    theramp is offline New Member
    Join Date
    Aug 2010
    Posts
    7
    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

  8. #8
    Baseball_Player85's Avatar
    Baseball_Player85 is offline Junior Member
    Join Date
    Jul 2010
    Location
    California, CA
    Posts
    130
    theramp, Thanks for the suggestions! that will help me.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •