please reviews my 3 day split

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    ucanes23's Avatar
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    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

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    sambcox's Avatar
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    What are you trying to achieve dude?
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    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 10:00 AM. Reason: not finished
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    Rommel65's Avatar
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    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.
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    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.
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    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
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