does this look like a good split to you

dubois90

day 1:
Chest and Triceps:
dumbell incline press 1x10 1x8 1x5(increase weight each time then next week i start out with the weight i lifted in the second set and work up from there)
incline flyes-3-10(I use a light weight-between 10kg and 14kg but really strict on form)
skullcrushers-3x10
dumbell one arm tricep extension-3x6
bench dips-2x10

day 2:
Back and Biceps
Deadlift 15x10x5(increase weight each set)
Barbell Row-3x10
Cable seated row-3x10
barbell curl-3x10
hammer curl-3x10

day 3:
Legs:
Squats-1x15-1x10-1x5-1xfailure
Leg Press: 1x10-1x8-1x5: Single Leg Press: 1x8
iron cross: 4x10
barbell calf raise-4x10

Shoulders:
Standing Arnold Press: 3x10-1x10(reduce weight)
Seated Dumbell Press: 3x10
Side Lateral Raises: 3x10
W Press: 3x10
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My details: I'm 18, stocky, maby leaning towards mesamorphic(is that the term?) physique and in good shape but with a little excess fat in stomach area and my glutes aren't how i want them. just looking at getting ripped. I add plenty of cardio along with weight workout.

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my diet looks like this:
Breakfast: Eggs(including yoke) with half can of tuna
2 ryvitas
Glass of Milk

or oatmeal with fruit

depending on what we have.

Early Lunch: 2 Peanut Butter sandwiches

Lunch: Low Fat strawberry yogurt
2 Tuna Sandwiches

Pre Workout: Grapes/Apple/Plum

Post workout: Banana
low fat milk-a 500 m cartain, think its a pint.

Dinner: whatever-good food normally, maby a pizza or burger with chips on a saturday
somtimes i have a fizzy drink

snack: handful of nuts

before bed: glass of hot milk

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also i have a few questions re diet.

are fried eggs bad for you? i mean i'm not fat so i should be ok yeah? what about french toast using non white bread? and are sports drinks bad? i love the new cherry isotonic drink they have in tesco and its only like 45 cent.


your responses are very important as i can get demotivated if people are just like 'no this workout is crap' positive constructive advice is welcome though

Actually I'm pretty happy with the exercises I'm doing, but advice on reps and sets is more what I'm looking for? Keep in mind I want to get ripped.

cardio,shoot me

just from a quick look i can tell there is way too much going on, theres like 26 sets on your chest/tri day! Also why are you doing shrugs on your back day and the iron cross on your leg day?

dubois90

agreed perhaps i should alternate weekly or every few weeks between incline press and flat press?

also for example same thing on a shoulder day, alternate between arnold press and dumbell press?

iron cross is defo a leg workout, maby you're thinking of something else?

how many sets max should i be doing on each day in your opinion?

corkcomp

you say your not fat but you want to drop fat from stomach area? What are your current stats? You probably need to rethink having four sandwiches if you want to drop fat .. you might not need so much milk either ... if you have only a small ammount of fat to lose you could just up the cardio ..

aye

Legs:
Squats-1x15-1x10-1x5-1xfailure
Leg Press: 1x10-1x8-1x5: Single Leg Press: 1x8
iron cross: 4x10
barbell calf raise-4x10


3 quad exercises, no hamstring exercises.

Try and get it more balanced overall.

Also if you are looking at getting ripped drop the burger and chips and the fizzy drinks.

amazingemmet

Tbh its a random collection of exercise with no real thinking behind the rep ranges or exercise order or selection. Try reading this series of articles and try again

http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_design_a_damn_good_program_part_1

dubois90

excellent thanks for the link. to be fair though i was trying to get at something with the exercises i picked, i was sticking to a majority compound lift movements.

cardio,shoot me

ah sorry, got iron cross and crucifix mixed up. Still way too much going on imo

dubois90

i was thinking about 3 day full body workouts instead? would anyone advise against this?

it seems a bit benal to rest biceps(just using them as an example) for like 7 days before going at them again whereas a 3 day full body you can target muscles more often but at the same time not overtrain.

what would peeps say are the advantages and disadvantages of 3 day full body?

as i say i want to get that 'ripped' physique, thats about as specific as i can think of.

neilmct.com

id go upper / lower and not that imbalanced routine.

make it back dominant not press dominant ie

upper =

vertical pull / vertical push super set with 4,0,1,0 tempo
horizontal pull / push - superset again
finish with scaption to ext rotation superset or even another pull

it then becomes more like this

chins - rest 90 - braced press - rest 90 return to chins
row - rest 90 - one arm press ups - rest 90
scaption - rest 60 - ext rotation

lower =

front squat heavy - big rests
deads - vary rep range to contrast front squat
unilateral leg stuff
anti rotation / non flexion core work