Is this 3 day split okay?

NotExactly

I'm starting a new programme this Friday and i'm wondering is this programme alright.I'm currently not playing any sport ATM because of the Leaving Cert but i'll be doing some swimming after my weight sessions.
First of all i'll give some details about myself.

- 74kg
- Age 19
- 5 foot 11
- I have previous experience in lifting,but haven't lifted consistently for a while.
- Aim is to gain muscle and strength

Day 1
Warmup: Pushups: 2 sets of 15 reps
Incline Bench Press: 3 sets of 8-12 reps
Flat Bench Dumbbell Press: 3 sets of 8-12 reps
Barbell Shoulder Press: 3 sets of 8-12 reps
Bent Over Dumbbell Lateral Raise: 3 sets of 8-12 reps
Lying Tricep Press: 3 sets of 8-12 reps
Bench Dip: 3 sets of 8-12 reps
Decline Reverse Crunch: 3 sets of 8-12 reps
Toe Touchers: 3 sets of 8-12 reps


Day 2
Warmup: Jump Squat: 2 sets of 15 reps
Barbell Squat: 3 sets of 8-12 reps
Leg Press: 3 sets of 8-12 reps
Split Squat: 3 sets of 8-12 reps
Romanian Deadlift: 3 sets of 8-12 reps
Seated Leg Extensions: 3 sets of 8-12 reps
Standing Calf Raise: 3 sets of 8-12 reps
Seated Leg Curl 3 sets of 8-12 reps



Day 3:
Warmup: Floor Bridge: 2 sets of 15 reps
Deadlift: 3 sets of 8-12 reps
Bent Over Barbell Row: 3 sets of 8-12 reps
Wide-Grip Pullup: 3 sets of 8-12 reps
Underhand Cable Pulldown: 3 sets of 8-12 reps
21’s 3 sets to failure
Incline Dumbbell Curl: 3 sets of 8-12 reps
Concentration Curl: 3 sets of 8-12 reps

I intend to train on Friday Saturday and Sunday.
What should I include or remove from the programme above?
Should I change the order in which i do these exercises?
Thanks.

Brian?

Don't think you should be doing a split like that to start with, but that's a matter of opinion. The volume is too high and the reps are too high for certain excercises.

Here's what I would take out.

NotExactly wrote: »

Day 1
Warmup: Pushups: 2 sets of 15 reps
Incline Bench Press: 3 sets of 8-12 reps
Flat Bench Dumbbell Press: 3 sets of 8-12 reps
Barbell Shoulder Press: 3 sets of 8-12 reps
Bent Over Dumbbell Lateral Raise: 3 sets of 8-12 reps
Lying Tricep Press: 3 sets of 8-12 reps
Bench Dip: 3 sets of 8-12 reps
Decline Reverse Crunch: 3 sets of 8-12 reps
Toe Touchers: 3 sets of 8-12 reps

Day 2
Warmup: Jump Squat: 2 sets of 15 reps
Barbell Squat: 3 sets of 8-12 reps
Leg Press: 3 sets of 8-12 reps
Split Squat: 3 sets of 8-12 reps
Romanian Deadlift: 3 sets of 8-12 reps
Seated Leg Extensions: 3 sets of 8-12 reps
Standing Calf Raise: 3 sets of 8-12 reps
Seated Leg Curl 3 sets of 8-12 reps


Day 3:
Warmup: Floor Bridge: 2 sets of 15 reps
Deadlift: 3 sets of 8-12 reps
Bent Over Barbell Row: 3 sets of 8-12 reps
Wide-Grip Pullup: 3 sets of 8-12 reps
Underhand Cable Pulldown: 3 sets of 8-12 reps
21’s 3 sets to failure
Incline Dumbbell Curl: 3 sets of 8-12 reps Concentration Curl: 3 sets of 8-12 reps

I intend to train on Friday Saturday and Sunday.
What should I include or remove from the programme above?
Should I change the order in which i do these exercises?
Thanks.

Switch deadlif and squat to 5x5 as well.

NotExactly

briankeating wrote: »

Here's what I would take out.

Day 3:
Warmup: Floor Bridge: 2 sets of 15 reps
Deadlift: 3 sets of 8-12 reps
Bent Over Barbell Row: 3 sets of 8-12 reps
Wide-Grip Pullup: 3 sets of 8-12 reps
Underhand Cable Pulldown: 3 sets of 8-12 reps
21’s 3 sets to failure
Incline Dumbbell Curl: 3 sets of 8-12 reps Concentration Curl: 3 sets of 8-12 reps

.

That means I only have one exercise for biceps out of the whole week though?

partyndbs

nah sure man ur biceps will grow doin a million squats a week lol....dont listen to much people on here they try 2 ram their own agenda down your throat and present what they do as gospel

everyones different go with whats working for you

Brian?

NotExactly wrote: »

That means I only have one exercise for biceps out of the whole week though?

No it doesn't. Your biceps are working when doing rows and pullups anyway. If you're doing those 2 on one day you don't need any more that one direct bicep movement.

Or you could not do a split and work your whole body 3 times a week.

Brian?

partyndbs wrote: »

nah sure man ur biceps will grow doin a million squats

where di I say that? Your post is less than pointless.

Pace2008

NotExactly wrote: »

That means I only have one exercise for biceps out of the whole week though?

You have one isolation exercise for biceps. If you're lifting heavy enough the back exercises will work your biceps pretty hard as well.

Satanta

NotExactly wrote: »

That means I only have one exercise for biceps out of the whole week though?

As people have said, you'll be working them when you do pulldowns or pullups and other back exercises. You want to avoid over training them. This isnt an "agenda" as partyndbs would have you believe. Put it this way, you wont loose anything so why not try it out for a few weeks and see how it goes.

d'Oracle

partyndbs wrote: »

dont listen to much people on here they try 2 ram their own agenda down your throat and present what they do as gospel

Agenda?

Brian?

d'Oracle wrote: »

Agenda?

Apparently I have an anti curl agenda. I doubt I'll get elected with it though.

Nwm2

NotExactly wrote: »

I'm starting a new programme this Friday and i'm wondering is this programme alright.I'm currently not playing any sport ATM because of the Leaving Cert but i'll be doing some swimming after my weight sessions.
First of all i'll give some details about myself.

- 74kg
- Age 19
- 5 foot 11
- I have previous experience in lifting,but haven't lifted consistently for a while.
- Aim is to gain muscle and strength

Day 1
Warmup: Pushups: 2 sets of 15 reps
Incline Bench Press: 3 sets of 8-12 reps
Flat Bench Dumbbell Press: 3 sets of 8-12 reps
Barbell Shoulder Press: 3 sets of 8-12 reps
Bent Over Dumbbell Lateral Raise: 3 sets of 8-12 reps
Lying Tricep Press: 3 sets of 8-12 reps
Bench Dip: 3 sets of 8-12 reps
Decline Reverse Crunch: 3 sets of 8-12 reps
Toe Touchers: 3 sets of 8-12 reps


Day 2
Warmup: Jump Squat: 2 sets of 15 reps
Barbell Squat: 3 sets of 8-12 reps
Leg Press: 3 sets of 8-12 reps
Split Squat: 3 sets of 8-12 reps
Romanian Deadlift: 3 sets of 8-12 reps
Seated Leg Extensions: 3 sets of 8-12 reps
Standing Calf Raise: 3 sets of 8-12 reps
Seated Leg Curl 3 sets of 8-12 reps



Day 3:
Warmup: Floor Bridge: 2 sets of 15 reps
Deadlift: 3 sets of 8-12 reps
Bent Over Barbell Row: 3 sets of 8-12 reps
Wide-Grip Pullup: 3 sets of 8-12 reps
Underhand Cable Pulldown: 3 sets of 8-12 reps
21’s 3 sets to failure
Incline Dumbbell Curl: 3 sets of 8-12 reps
Concentration Curl: 3 sets of 8-12 reps

I intend to train on Friday Saturday and Sunday.
What should I include or remove from the programme above?
Should I change the order in which i do these exercises?
Thanks.

The 'agenda' that most of us seem to push is a 5x5 or Starting Strength program. In general the opinion here is that these are excellent programs for people in your position. They are geared primarily towards developing strength, as opposed to prioritising muscle growth - although the muscle will naturally follow. Therefore the emphasis is on lower rep counts with heavier weights.

Such a program concentrates on the major compound lifts and ignores isolation exercises. Eg for 5x5: squats, deadlifts, bench press, standing shoulder press, horizontal pull-ups (5 seps of 5 reps each, 3 times per week with a continuous progression of adding weight each session) plus some bodyweight exercises to failure: chins, pull-ups, push-ups.

Personally I have used Stronglifts 5x5 and have been very happy with it.

The problem is that your Fri/Sat/Sun is far from ideal for such a programme.

Hanley

Nwm2 wrote: »

In general the opinion here is that these are excellent programs for people in your position.

No it's not.

Nwm2

Hanley wrote: »

No it's not.

Ah go on, explain...

stecleary

this thread is what i love about boards.
opinions are like clits.

to the OP, your work out looks like its too much. reduce it to sections not work out per muscle and it might be a little easier to read.
im only lifting weight since the start of the year but i can say any advise i was offered here(and other forums) was too advanced for what i wanted and ended up going with a google search work out. i enjoy it and have seen results. each to their own

Pace2008

Nwm2 wrote: »

Ah go on, explain...

It seems the OP is concerned primarily with gaining size, and big gunz in particular. SS/SL aren't the best programs for these goals despite the misleading claims from the authors.

BlueIsland

briankeating wrote: »

Don't think you should be doing a split like that to start with, but that's a matter of opinion. The volume is too high and the reps are too high for certain excercises.

Here's what I would take out.



Switch deadlif and squat to 5x5 as well.

Slightly off topic but thank god you took out seated leg curls! I actually cringe thinking of that machine! I have decent hamstrings! Never a problem deadlifting heavy! But I actually feel that leg curl machine has my hamstrings borderline snapping! Load of crap using them in programme so would agree fit many reasons tossing em!

SanoVitae

stecleary wrote: »

opinions are like clits.

How so?

gavney1

The OP said he wishes to gain "muscle and strength"

I don't know where the anti- SS thing came from on this thread.

Brian Keating merely suggested changing a couple of things, taking out the exercises he thought were least useful (which is exactly what the OP asked). He left in plenty of isolation exercises that are nothing to do with SS.

I presume that some of these changes are just to increase efficiency. OP had planned doing Barbell Squats AND Leg Press on the same day. Aren't they very similar exercises, only squats recruit more muscles? So, why not just do more squats?

No-one has yet recommended completely scrapping his programme and doing SS. Just a few changes.

NotExactly

Pace2008 wrote: »

It seems the OP is concerned primarily with gaining size, and big gunz in particular. SS/SL aren't the best programs for these goals despite the misleading claims from the authors.

I'm not concerned with big guns in particular, I wouldn't include a full day out of 3 on my legs if I was.

Pace2008 wrote: »

You have one isolation exercise for biceps. If you're lifting heavy enough the back exercises will work your biceps pretty hard as well.

Thanks I taught one concentration wouldn't be enough but after working on my back last weekend I had 'em working hard.