please reviews my 3 day split

  1. New Member
    ucanes23's Avatar
    Join Date
    Sep 2007
    Posts
    9
    Rep Power
    93
    Level
    3
    Lv. Percent
    13%

    please reviews my 3 day split


    What do you guys think of my workout schedule; i will be starting it tomorrow. is their anywhere i should improve in my schedule. thanks

    Mon- Chest, triceps, abs 5 mile run
    Tues- 5 mile run
    Wed- Back, biceps, abs 5 mile run
    Thrus- 5 mile run
    Fri- Legs, Shoulders, abs 5 mile run

    Chest, Triceps,Abs Sets Reps
    DB flat bench 3 10
    Incline DB 3 10
    Pec fly 3 10
    Pushups 3 failure
    skullcrushers 3 10
    close grip bench 3 10
    pressdowns 3 10
    decline crunch 3 15
    reverse crunch 3 15
    cycle crunch 3 15

    back, biceps Abs sets reps
    Lat row 3 10
    Lat pulldown 3 10
    T-Bar row 3 10
    Pullups 3 failure
    Barbell Curl 3 10
    Incline DB Curl 3 10
    Preacher Curl 3 10
    decline crunch 3 15
    reverse crunch 3 15
    cycle crunch 3 15

    Leg, Shoulders, Abs sets reps
    leg press 3 10
    leg curl 3 10
    leg ext 3 10
    DB shoulder press 3 10
    DB Front raise 3 10
    DB Side Raise 3 10
    decline crunch 3 15
    reverse crunch 3 15
    cycle crunch 3 15

  2. New Member
    sambcox's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Nov 2009
    Posts
    30
    Rep Power
    77
    Level
    5
    Lv. Percent
    17.32%

    What are you trying to achieve dude?
  3. New Member
    hadijd's Avatar
    Stats
    6'0"  183 lbs.
    Join Date
    Jan 2009
    Posts
    82
    Rep Power
    113
    Level
    8
    Lv. Percent
    44.43%

    You Run too Much. And everything is 3 and 10. These workouts are all used on an Iso machine or use single muscle group, where is squats, deads, snatches, clean & jerk???
    Last edited by hadijd; 11-18-2009 at 12:00 PM. Reason: not finished
    •   
       

  4. New Member
    Rommel65's Avatar
    Stats
    6'5"  290 lbs.
    Join Date
    Oct 2009
    Posts
    97
    Rep Power
    111
    Level
    9
    Lv. Percent
    60%

    I agree


    Quote Originally Posted by hadijd View Post
    You Run too Much. And everything is 3 and 10. These workouts are all used on an Iso machine or use single muscle group, where is squats, deads, snatches, clean & jerk???
    You are not going to get any bigger or stronger training like this. Are you training for some kind of fitness comp like a triathalon? I only use free weights and only do like 4 different exercises for each major body part. And, one day a week is dead,squat day. Only 2 exercises, and it kicks my ass the most of any day. With all that running, you will see little to no strength gains. I've been at this for like 15 years, but hey I have gained about 100 lbs in that time, mostly muscle. I'm in the process of cutting to less than 10% to get to 280. We'll see how it goes. Good luck, you should post some goals, I could give better advice.
  5. New Member
    diezel's Avatar
    Join Date
    Oct 2008
    Posts
    317
    Rep Power
    4293
    Level
    15
    Lv. Percent
    17.72%

    How long does that workout take. Thats a lot of stress on the body and a good way to increase cortisol and decrease testosterone levels.
  6. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,736
    Rep Power
    1317329
    Level
    94
    Lv. Percent
    29.36%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    You can get bigger and/or stronger running 15 miles per week, but you cannot do this without spending lots of time in the rack. There are no squats or deadlifts in this split along with no dips, trap/rear delt work, and lacking the big 5.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  

  
 

Similar Forum Threads

  1. HELP WITH A 4 DAY SPLIT???
    By dbl38 in forum Training Forum
    Replies: 11
    Last Post: 10-25-2010, 10:49 PM
  2. Split, or FBW?
    By Zr1 in forum Exercise Science
    Replies: 3
    Last Post: 03-31-2009, 12:16 AM
  3. 3day split to 4day split for fat loss?
    By SamuraiSid in forum Weight Loss
    Replies: 2
    Last Post: 02-25-2009, 08:32 PM
  4. 3 day split
    By phasar in forum Exercise Science
    Replies: 0
    Last Post: 05-24-2006, 10:05 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in