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3 day split routine

  • 05-11-2012 5:35pm
    #1
    johnfaul
    Registered Users, Registered Users 2 Posts: 358 ✭✭


    Hi lads,
    Ive come up with this three day split which I hope to put on some size and gain strength with.
    Could some of the more experienced lifters have a look and let me know how it looks and could I change anything for the better, thanks john

    Monday:
    Chest and Back

    Deadlift 4x8
    Bent over barbell row 4x8
    Incline bench 4x8
    Flat bench 4x8
    Dumbell pullovers 3x12
    Dips 4x10
    Pullups 4x12
    Lat pull down both grips 4x12
    One arm rows 3x10

    Tuesday rest:

    Wednesday:

    Shoulders and arms:

    Military press 4x8
    Dumbell lateral raises 3x12
    Front raises 3x12
    Dumbell over head press 3x8
    Dumbell rear raises 3x10
    Close grip bench press 4x8
    Chin ups 3x10
    Tricep pushdowns 3x10

    Ab work planks situps etc:

    Friday:
    Legs

    Squats 4x8-12
    Front squats 3x8-12
    Lunges 3x12
    Calf raises 3x20
    Leg extensions 3x10

    Ab work: planks, situps


Comments

  • #2
    ThirdMan
    Closed Accounts Posts: 1,700 ✭✭✭ThirdMan


    If you're not an experienced lifter yourself then that's probably too much to be doing. I'm not an experienced lifter, but I was looking for similar advice before and that's the answer I got.


  • #3
    Dermighty
    Closed Accounts Posts: 2,748 ✭✭✭Dermighty


    johnfaul wrote: »
    Monday:
    Chest and Back

    1. Deadlift 4x8
    2. Bent over barbell row 4x8
    3. Incline bench 4x8
    4. Flat bench 4x8
    5. Dumbell pullovers 3x12
    6. Dips 4x10
    7. Pullups 4x12
    8. Lat pull down both grips 4x12
    9. One arm rows 3x10

    I read this roughly as:

    1. Back
    2. Chest
    3. Back


    I'd prefer a back day, chest day, shoulder day and legs day (thats my take on it). For a three day split you could put chest and shoulder in the same day, or back and shoulders.

    Day 1: pushing exercises (bench, pressups, dips etc)

    Day 2: pulling exercises (pull ups, deadlifts, rows etc)

    Day 3 : legs

    Others will give you better and more specific advice but my take on it is that you're probably impeding your workout and your progression because of the order in which you are doing things. Personally I wouldnt bother isolating arms (ie bicep curls or tricep pushdown) because they can get a tough workout with other exercises like pull ups, deadlifts etc. You're chest and back day is too much, if you do the deadlifts properly then there's probably no way you'd be performing that well when you bench, which means that by the time you get to pull ups you wouldnt be able to pull your pants up, never mind pull yourself up or you+weight. That's assuming you're training with a good intensity.

    On the legs day you're doing calf raises (personally I don't bother) but you're also doing leg extensions (on a machine it would isolate the quadriceps) but you're not isolating your hamstrings (the other side of your upper leg!). the compound movements like squats and lunges are great but when you isolate you isolate some stuff and not others.

    I'd say aim to simplify it a bit more. I try to avoid isolation as much as I can. Eg: bicep curls, specific deltoid movements.


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