Return to 3-Day Split. Advice Please..

irlirishkev

Hey,

I'm changing my routine from a 2 day split to a 3 day split. It's the first time I've done a 3 day split in a couple of years, so I wouldn't mind a bit of advice concerning my routine. I've taken a couple of weeks break from the gym to make a clean start.
I'll be doing stomach excercises each visit, and the same goes for cardio. It's just the basic layout of the routine I need help on. I think I've covered most muscle groups.. back maybe is a bit lacking, but I don't want to overdo it on any particular day..

Thanks in advance!

Day 1 - Biceps, Back, lats
Dumbell Curls
barbell curls (between dumbell sets, weight a bit lighter overall)
Overhead pull down
Seated Row
close grip chin up

Day 2 - Shoulders, legs
Shoulder Press
Upright Row
Back Squat
Seated Calf Raise
Leg Extension
Reverse Leg Extension

Day 3 - Chest, triceps
Incline Bench Press
Lying Flys
Tricep Push Down
Tricep Extension

pwd

Do deadlifts on your back day.
Do dips on your chest day.
Is reverse leg extension a hamstring curl?
I think day 2 looks a bit tougher than the other days.
I'd move the shoulder exercises to day 3, personally.

Transform

What are the reps and sets?

irlirishkev

Transform wrote:

What are the reps and sets?

Hi.. I should have said.

For all weights - 3 or 4 sets of 6-8. Wether or not I do a 4th set depends if I've reached failure by the end of the 3rd set. If I can do 8 reps, then I increase the weight, if I can't do six then I decrease it.. if you know what I mean..

K.

Chucky the tree

Changing my routine aswell.

but i was thinking back triceps and chest biceps. Since with back excercises, some of it involves bicep work, and same with chest and tricep. So i thought it would be better to switch them.

Good idea, bad idea?

irlirishkev

pwd wrote:

Do deadlifts on your back day.
Do dips on your chest day.
Is reverse leg extension a hamstring curl?
I think day 2 looks a bit tougher than the other days.
I'd move the shoulder exercises to day 3, personally.

Hey, thanks for the response.

Yes the reverse leg ext. is just a hamstring curl. Couldn't think of the name for it.
If I move the shoulder excercises to the same day as the chest, will I not be restricting myself? I can't see myself having much energy for say, shoulder press, after working my chest and triceps beforehand

K.

pwd

When I do exercises that work the same muscles in the same session, I split them up by doing my abs routine between them.
Up to yourself really, if you find the exercises fairly evenly spread already then there's no reason to change it.
Personally, I find squats and deadlifts tire me much more than other resistance exercises. I would definitely find the legs session a great deal harder than the chest session you have outlined above.
I find it useful that my legs session and chest session do not involve the same muscle groups at all: It means I can do them on concurrent days to compensate if I miss a session.