3 day split - Some thoughts on this

Shrimp

Okay guys, with a busy college timetable and other things, I've had to reduced my gym frequency to 3 days a week, which works fine for me.

I've thought this one out, and have tailored it to how I feel I can recover.

Age: 19
Height: 6ft 0in
Weight: 77kg
Body fat, not sure. I'm not fat/chubby or anything like that. Probably a few lbs off seeing top abdominals. Anyways, I'm concerned about muscle development, I will proabably introduce two interval running days after a few weeks/months.
Hypertrophy is my goal.

Day1: Back/Chest
Day2: Legs
Day3: Arms/Shoulders/Abs

Day 1:
Bent Over DB Row ___ 3 X 10
DB Bench Press _____ 3 X 10
Stiff Leg Deadlift ____ 3 X 10
Bench Press ________ 3 X 10
Lat Pulldown ________ 3 X 10
Incline Bench Press __ 3 X 10
Crunches ___________ 3 X 30

Day 2:
Squat ______________ 3 X 10
Weighted Calf Raise __ 3 X 10
Leg Curl ____________ 3 X 10
Leg Press ___________ 3 X 10
Leg Extensions ______ 3 X 10

Day 3:
Barbell 21’s ________ 3 X 7
DB Tricep Extensions_ 3 X 10
DB Shoulder Press___ 3 X 10
Preacher Curls______ 3 X 10
Pushdowns_________ 3 X 10
DB Lateral Raise____ 3 X 10
Shrugs____________ 3 X 8
Crunches__________ 3 X 30
Abs Extensions_____ 3 X 15

Abdominal exercises always seem to bewilder me, I'm never quite sure what freqencey or intensity I should be working them. I assume they should be trained with as much consideration as any other muscle group. I felt I didn't want to over work them as they are used in so many exercises as stabilisers. Let me know what you think on that?

Lat Pull-Down or Chin up? I'd imainge chin up, but what if u have to do assisted chin ups? I'm not a huge fan of lat pull downs, just never really feel it! what you think?

thanks guys!

smellslikeshoes

Shrimp wrote: »

Lat Pull-Down or Chin up? I'd imainge chin up, but what if u have to do assisted chin ups? I'm not a huge fan of lat pull downs, just never really feel it! what you think?

Simple answer is do both!
Can't really say for sure if thats a good or bad split because it is different for everyone, But I know myself that doing back and Chest on same day would be very tough for me. Maybe try having each of the big three lifts on a separate day something along the lines of

Chest, abs and triceps
legs and biceps
back and shoulders

So you have Deads,squats and bench on separate days. This has worked well for me but I think the most important thing is to try things and do what works for you.

Shrimp

I prefere to group bi/tri's on the same day, as sometimes I will superset them. Same reason for the back/chest day too.

Cheers for the feedback. Recovering fine from yesterday, see what it'll be like this time tomorrow after legs. It's late now, I should really be resting now!

Shrimp

Any other thoughts guys?

pwd

Why are you doing stiff leg deadlift instead of regular deadlift on day 1?

Transform

One though - how are you 6 foot tall and 77kg and NOT seeing your abs! Thats quite low weight for your height and would question the intensity at which you are working and your diet.

Any cardio being done?

Shrimp

pwd wrote:

Why are you doing stiff leg deadlift instead of regular deadlift on day 1?

That shouldn't be stiff leg, I do standard deadlift. I must have accidentally wrote that.

Transform wrote:

One though - how are you 6 foot tall and 77kg and NOT seeing your abs! Thats quite low weight for your height and would question the intensity at which you are working and your diet.

Any cardio being done?

Reweighed myself, 79.1kg, I've just eaten. Measured height again, 5ft 11inch. That inch could make the difference.

Here's a photo, maybe someone could give me an estimate of my bf? I dono, perhaps 13-15%?



No cardio at the moment, other than any walking I do, I want to start running or swimming. As for intensity, up until fairly recently it was a bit inconsistent, I'd have good days and not so good days, I wasn't getting focused into the session. Now, I'm much more intense and aware in the gym.

Thanks for the feedback guys, if anyone has any ideas for cardio that i could incorporate into this, it'd be great!

Thanks!

Hanley

The problem isn't too much fat, it's not enough muscle!

Shrimp

Hanley wrote: »

The problem isn't too much fat, it's not enough muscle!

My legs are aching from yesterday. I'm working on it.... work in progress!

davyjose

Shrimp wrote: »

My legs are aching from yesterday. I'm working on it.... work in progress!

I would imagine that, judging by your size, it's as much to do with your food intake, as it is exercise. You need to be eating to get bigger.

Edit: not having a go - you are in better shape than a lot of people, but if you wanna put on size, lifting is only half the battle.

Shrimp

My diet is alright, but just that, it could be much better. I dont eat crap, however I dont eat enough good stuff either. Need to eat more conistantly and with consideration; not just picking up an apple and then 10 mins later getting some bread (wholemeal). Need to plan the meals a little bit. I appriciate the comments and help guys!

Davy, any ideas on good food?

Usual meals i eat would be, Brownbread + tuna, Wholemeal creals, more tuna, fruit, pasta, rice, chicken, lamb.

Cadrach

Shrimp wrote: »

Davy, any ideas on good food?

Usual meals i eat would be, Brownbread + tuna, Wholemeal creals, more tuna, fruit, pasta, rice, chicken, lamb.

Don't forget your greens... broccoli, spinach, peppers. Fish, seeds/unsalted nuts, etc.

Transform

Hanley wrote: »

The problem isn't too much fat, it's not enough muscle!

Totally agree and would say your body fat is about 10-11%.

You need to work much harder on the weights and build your strength much much more

Shrimp

Yep, defiantly working a lot harder recently, I reckon in the next 4 months I'll get more gains than I in the last 10. I'm so much more focused, I've read, and I've learned! I know so much more about what it takes and I intend to put that knowledge to good use.

Cheers guys for the input.