Rate my 3day split X2?

[ripped_k1d]

This is something I've been working on, not exactly what I currently do, wanted to get some feedback from some bro's. I have a recovering right elbow that I have to go light on.

Workout Plan 5/20/12

Monday-- Legs/ Shoulders/ Calves
Legs
1. Squat
-135 x 12
-205 x 10
-225 x 6 super set 135 x 10
-either 280 or 315 for 6-8 reps
2. Leg extension
4 x 15 90/100/110/120 progression from 15 to 8 reps
3. Leg curl
4x 90/100/110/120 progression to 15-8reps
Calves
1. standing calf press 3x20 285/300/350
2. Seated calf raises 3x25 35/45/45
3. Bother exercises supersetted with calves raises no weight on stair edge alternating foot x15
Shoulders
1. Military press
-3x12 35/40/45 Supersetted with FS/SD raises
2. Front/side raises
3x15 15/17.5’s
3. Y’s, T’s, M’s, I’s
3x8 all in a row super setted 12lbs
4. Rear Cable Laterals extra set for burn/pump

Tuesday- Chest/Tri’s/ABS
Chest
1. DB flat bench/ super set pushups 4x15/12/10 50’s/55’s Incline, decline/ regular pushups
2. Incline bench machine, 3x12 70 lbs
3. Decline DB’s 3x12 40’s
4. cable fly’s 3x15 20’s
Tri’s
1. Dips 2x failure
2. tricep chair pushdowns 3x10 225
3.overhead tricep extensions with rope 2x 15
4.Single rope tricep extension 3x12
5. Pull downs/reverse pull downs 3x15 3x15
ABS
5min ab’s
-Everything for 30seconds, Basic crunch, RT oblique crunch, LFT oblique crunch, bicycle crunch, Reverse Crunch, Long Arm crunch, Cross over crunch, half Curl, vertical Leg crunch, Plank


Wednesday- Back/Bi’s
Back
1. Deadlifts double overhand grip 4x15/12/10/8 I can’t go heavy because of elbow 45/ 45+25/ 45+45/ 45+45+25
2.Lat pull downs behind the backx1, wide gripx3
3. Pull ups 3x Failure
4. Incline Rows 3x 12/10/8 45/45+25/45+45
Bi’s
1. Regular/ hammer curl super set 3x10 25/30
2. Concentration curls 3x10/8 20/25
3. Incline Bench curl super set with Hammer’s
4. Cable curls/ Reverse curls 3x15 27.5/32.5/37.5


Thursday- ABS/Stretch
Abs
1. Hanging leg raises weighted
2. Weighted crunch machine
3.Russian twists
4. Jack knifes
5. Scissor kicks
6. Planks

Friday- Light legs/ Traps/Shoulders/ Calves
Legs
1. Squat 4x15/12/10/8 135/205/225/super set with 135
2. Single leg-press 3x10 135/225/315
3. Leg Extensions 3x10 90/100/110
4. Glute curls 3x10 90/100/110
Shoulders
1. Arnold press 3x10 35/40/45
2. Super setted with Front/Side raises 3x10 15’s
3. 4way Jobe’s for shoulder 3x8 12lbs
Traps
1. Shrugs 2x10 75’s DB
2. Behind the back shrugs 2x10 barbell 105
Calves
1. Donkey Raise 3x15
2. Seated calve chair 3x15

Sat- Chest/Tri’s/ABS
Chest
1. DB Bench 3x12/10/8 HEAVY
2. Decline DB 3x12/10/8 Heavy
3. Incline flies 3x15/12/10

Sunday Back/ Bi’s/Traps
Back
1. Kroc Rows 3x10/8/6 HEAVY
2. Reverse Fly’s 3x15
3. Lat pulldowns Wide grip 3x15
4. handle pull downs narrow, pinch scap 3x15
5. Pull ups 2x failure
Bi’s
1. Hammer Curls 3x12/10/8 HEAVY
2. Curl 21’s 3x7x7x7
3. Cable curls 3x20/15/10
Traps
1. Shrugs 3x10 70’s
2. Seated shrugs 3x10 45’s

Forearms Do every other day for elbow P.T.
1. Wrist curls/ reverse
2. Wrist roller

Exercise bank
1. Romanian deadlift
2. Aussie Pushups
3. Arnold press
4. Rear cable Laterals
5.

 

[ripped_k1d]

Updated!

 

[asooneyeonig]

Monday-- Legs/ Shoulders/ Calves
Legs
1. Squat
-135 x 12
-205 x 10
-225 x 6 super set 135 x 10 - why? going for endurance? increased work capacity? size?
-either 280 or 315 for 6-8 reps
it is my opinion that you should warm up and go for those heavy sets first. then lower the weight and rep out. do this on nearly everything.

2. Leg extension
4 x 15 90/100/110/120 progression from 15 to 8 reps
change out for bulgarian split squats, belt squats, step ups.... anything but leg extensions.


3. Leg curl
4x 90/100/110/120 progression to 15-8reps
swap out for box squats, stiff legged deads, goodmornings, glute ham raises, bridge ups, hip thrusts, pretty much anything but leg curls.


Calves
1. standing calf press 3x20 285/300/350
2. Seated calf raises 3x25 35/45/45
3. Bother exercises supersetted with calves raises no weight on stair edge alternating foot x15
Shoulders
1. Military press
-3x12 35/40/45 Supersetted with FS/SD raises
2. Front/side raises - not needed, front raises at least.
3x15 15/17.5’s
3. Y’s, T’s, M’s, I’s - do these are part of your warm up not workout
3x8 all in a row super setted 12lbs
4. Rear Cable Laterals extra set for burn/pump - i like this idea. facepulls and band and pull a parts are great too.

Tuesday- Chest/Tri’s/ABS
Chest
1. DB flat bench/ super set pushups 4x15/12/10 50’s/55’s Incline, decline/ regular pushups
2. Incline bench machine, 3x12 70 lbs
3. Decline DB’s 3x12 40’s - switch for dips, which i see below so drop this all together.
4. cable fly’s 3x15 20’s
Tri’s
1. Dips 2x failure
2. tricep chair pushdowns 3x10 225
3.overhead tricep extensions with rope 2x 15
4.Single rope tricep extension 3x12
5. Pull downs/reverse pull downs 3x15 3x15

for some variety do some close grip bench variations and rolling tricep extensions.


ABS
5min ab’s
-Everything for 30seconds, Basic crunch, RT oblique crunch, LFT oblique crunch, bicycle crunch, Reverse Crunch, Long Arm crunch, Cross over crunch, half Curl, vertical Leg crunch, Plank


Wednesday- Back/Bi’s
Back
1. Deadlifts double overhand grip 4x15/12/10/8 I can’t go heavy because of elbow 45/ 45+25/ 45+45/ 45+45+25
2.Lat pull downs behind the backx1, wide gripx3 anything pulldown or overhead press behind the neck/back is a bad idea IMO. we just are not built to do things back there. it is an injury waiting to happen.
3. Pull ups 3x Failure
4. Incline Rows 3x 12/10/8 45/45+25/45+45
Bi’s
1. Regular/ hammer curl super set 3x10 25/30
2. Concentration curls 3x10/8 20/25
3. Incline Bench curl super set with Hammer’s
4. Cable curls/ Reverse curls 3x15 27.5/32.5/37.5


Thursday- ABS/Stretch
Abs
1. Hanging leg raises weighted
2. Weighted crunch machine
3.Russian twists - not a fan of rotation exercises. to risky for the back in the long run IMO. try anti-rotation stuff like the pallof press.
4. Jack knifes
5. Scissor kicks
6. Planks

anything else in your workout, just look at the comments above.


so what are your goals? and why not just do a proven program??

 

[ripped_k1d]

Thanks for the advice I'll make changes

 

[ripped_k1d]

My goals are pretty unique. I got Tommy John surgery on my right elbow in January. Still recovering from that so all barbell stuff is out. I am a college pitcher.. But this summer training for hypertrophy. I'll make some changes thanks for the advice!!

 

[ripped_k1d]

REVISED

Workout Plan 5/20/12

Goals: Hypertrophy, Protect my elbow which is still healing from TJ
I know there is a huge amount of volume, I am very well supplemented.... I keep rest periods short and I like to train with my heart rate up the whole time, to jack up my BMR. Much rather do volume and lower weights and protect the integrity of my joints because my knee and elbow are both jacked up. Even so I go heavy on squats, deadlifts, bench, 1x a week for a max, and the second time around I work slightly lower weights and really try to execute with perfect form.

I am simplifying this, Its not a true 6day workout, in reality I go MTW no matter what, and If I feel good and have time I hit everything a second time later during the week for lighter reps and isolation. I’m training for hypertrophy my elbow and other joints can’t handle moving heavy weights right now.

Monday-- Legs/ Shoulders/ Calves
Legs
1. Squat
-135 x 12
-205 x 10
-225 x 6 super set 135 x 10
-either 280 or 315 for 6-8 reps
2. Front squat 3x12
3. Stiff Legged deadlifts 3x12
Calves
1. standing calf press 3x20 285/300/350
2. Seated calf raises 3x25 35/45/45
3. Bother exercises supersetted with calves raises no weight on stair edge alternating foot x15
Shoulders
1. Military press
-3x12 35/40/45 Supersetted with FS/SD raises
2. Front/side raises
3x15 15/17.5’s
3. Y’s, T’s, M’s, I’s (warm up) before anything else
3x8 all in a row super setted 12lbs
4. Rear Cable Laterals extra set for burn/pump

Tuesday- Chest/Tri’s/ABS
Chest
1. DB flat bench/ super set pushups 4x15/12/10 50’s/55’s Incline, decline/ regular pushups
2. Incline bench machine, 3x12 70 lbs
3. cable fly’s 3x15 20’s
Tri’s
1. Dips 2x failure
2. tricep chair pushdowns 3x10 225
3.overhead tricep extensions with rope 2x 15
4.Single rope tricep extension 3x12
5. Pull downs/reverse pull downs 3x15 3x15
ABS
5min ab’s
-Everything for 30seconds, Basic crunch, RT oblique crunch, LFT oblique crunch, bicycle crunch, Reverse Crunch, Long Arm crunch, Cross over crunch, half Curl, vertical Leg crunch, Plank

Wednesday- Back/Bi’s
Back
1. Deadlifts double overhand grip 4x15/12/10/8 I can’t go heavy because of elbow 45/ 45+25/ 45+45/ 45+45+25
2.Lat pull downs wide gripx3
3. Pull ups 3x Failure
4. Incline Rows 3x 12/10/8 45/45+25/45+45
Bi’s
1. Regular/ hammer curl super set 3x10 25/30
2. Concentration curls 3x10/8 20/25
3. Incline Bench curl super set with Hammer’s
4. Cable curls/ Reverse curls 3x15 27.5/32.5/37.5

Thursday- ABS/Stretch
Abs
1. Hanging leg raises weighted
2. Weighted crunch machine
3.Russian twists
4. Jack knifes
5. Scissor kicks
6. Planks

Friday- Light legs/ Traps/Shoulders/ Calves
Legs
1. Squat 4x15/12/10/8 135/205/225/super set with 135
2. Single leg-press 3x10 135/225/315
3. Leg Extensions 3x10 90/100/110
4. Glute curls 3x10 90/100/110
Shoulders
1. Arnold press 3x10 35/40/45
2. Super setted with Front/Side raises 3x10 15’s
3. 4way Jobe’s for shoulder 3x8 12lbs
Traps
1. Shrugs 2x10 75’s DB
2. Behind the back shrugs 2x10 barbell 105
Calves
1. Donkey Raise 3x15
2. Seated calve chair 3x15

Sat- Chest/Tri’s/ABS
Chest
1. DB Bench 3x12/10/8 HEAVY
2. DB decline 3x10
3. Incline flies 3x15/12/10
4. Close grip bench
Tri’s
1. Rolling tricep extensions

Sunday Back/ Bi’s/Traps
Back
1. Kroc Rows 3x5 HEAVY
2. Reverse Fly’s 3x15
3. Lat pulldowns Wide grip 3x15
4. handle pull downs narrow, pinch scap 3x15
5. Pull ups 2x failure
Bi’s
1. Hammer Curls 3x12/10/8 HEAVY
2. Curl 21’s 3x7x7x7
3. Cable curls 3x20/15/10
Traps
1. Shrugs 3x10 70’s
2. Seated shrugs 3x10 45’s

Forearms Do every other day for elbow P.T.
1. Wrist curls/ reverse
2. Wrist roller

Exercise bank
1. Romanian deadlift
2. Aussie Pushups
3. Arnold press
4. Rear cable Laterals