How does this workout look

[youngandmean]

15-25 MIN bike warmup

Day 1 Chest and biceps
Bench press 5X5
Dumbbell incline press 3X8
Decline press 3X8
Dumbbell flys 3X8
Push press 3X5
Straight bar curls 5X5
Dumbbell curls 3X8
Hammer curls 3X8
Pull ups 10X8
Push ups 5X20
Lat pulls 3X8


Day 2 Legs and tri
Dips 10X8
Seated dips 3Xexhausion
Pull downs 4X8
Squat 5X5
Assisted squat 3X8
Skull crushers 3X8
Dead lifts 3X5
Leg ext 3X8
Leg curl 3X8
Calf raise 4X10
Lunges 3 TIMES
Close grip 3X8

Day 3 Back and shoulder
Shrugs 4X8
Shoulder press 3X8
Cleans 3X5
Front squat 3X8
Leg press 5X10
Wrist curls 3X8
Rev wrist curls 3X8
Bent over row 3X8
Cable seated row 3X8


* abs after each day

[Rodja]

I'd cut the warm-up to 10 minutes and space this out over 4 days. That's a lot to do in each session and you will be in the gym far too long.

[suncloud]

15-25 MIN bike warmup

Day 1 Chest and biceps
Bench press 5X5
Dumbbell incline press 3X8
Decline press 3X8
Dumbbell flys 3X8
Push press 3X5
Straight bar curls 5X5
Dumbbell curls 3X8
Hammer curls 3X8
Pull ups 10X8
Push ups 5X20
Lat pulls 3X8


Day 2 Legs and tri
Dips 10X8
Seated dips 3Xexhausion
Pull downs 4X8
Squat 5X5
Assisted squat 3X8
Skull crushers 3X8
Dead lifts 3X5
Leg ext 3X8
Leg curl 3X8
Calf raise 4X10
Lunges 3 TIMES
Close grip 3X8

Day 3 Back and shoulder
Shrugs 4X8
Shoulder press 3X8
Cleans 3X5
Front squat 3X8
Leg press 5X10
Wrist curls 3X8
Rev wrist curls 3X8
Bent over row 3X8
Cable seated row 3X8


* abs after each day

i'm absolutely lost and confused. wish i could be of more help. i wouldn't go above 8 exercises myself on any given workout day.

[Kraker]

Yea im confused to. Youre doing lats on your bicep day, but not doing them on your back day????

[youngandmean]

Yea im confused to. Youre doing lats on your bicep day, but not doing them on your back day????

sorry i meant to move the lat pulldown to day 3, i listed all the exercises i wanted to do before i made the workout

[youngandmean]

I'd cut the warm-up to 10 minutes and space this out over 4 days. That's a lot to do in each session and you will be in the gym far too long.

I was trying to make it 4 days but i couldnt figure out how i would do that

[suncloud]

4 days would be

1 - chest/tri's
2 - back/bi's
3 - legs
4 - shoulders/forearms

at least that's how i would do them. i'm a fan of the 5 day routine myself.

the setup you have going on would hit your back every day of the 3 days, which i'm sure is not your intention.

[Kraker]

I do:
Chest/Leg curls/Leg extensions
Back/Traps/Calves
Shoulders/Arms(including forearms)/Squats/leg press
Off
Make-Up Day
Off
Repeat

I work legs and abs everyday. Now sometimes this can be over exhausting/take up too much time, so after my off day I will have a "make-up" day if needed and hit anything I missed. My make-up day ends up usually being an extra leg day with dead lifts and/or heavy shrugs.

[youngandmean]

4 days would be

1 - chest/tri's
2 - back/bi's
3 - legs
4 - shoulders/forearms

at least that's how i would do them. i'm a fan of the 5 day routine myself.

the setup you have going on would hit your back every day of the 3 days, which i'm sure is not your intention.

How does this look:
10-15 MIN bike warmup


1 - chest/tri's
Bench press 5X5
Dumbbell incline press 3X8
Decline press 3X8
Dumbbell flys 3X8
Push press 3X5
Dips 10X8
Seated dips 3Xexhausion
Pull downs 4X8
Close grip 3X8
Push ups 5X20



2 - back/bi's
Bent over row 3X8
Cable seated row 3X8
Lat pulls 3X8
Straight bar curls 5X5
Dumbbell curls 3X8
Hammer curls 3X8
Pull ups 10X8


3 - legs
Squat 5X5
Dead lifts 3X5
Leg ext 3X8
Leg curl 3X8
Calf raise 4X10
Lunges 3 TIMES
Cleans 3X5
Front squat 3X8
Leg press 5X10

4 - shoulders/forearms
Shrugs 4X8
Shoulder press 3X8
Wrist curls 3X8
Rev wrist curls 3X8
Front raises 3X8
Lateral raise 3X8

[Kraker]

It depends on what you're looking for. This is a descent set up to add size. I would change dead lifts to 5x5. Also, if you can do 5x20 pushups correctly at the end of your chest/triceps day, then you are definately not working hard enough on your other exercises. Thats just my opinion though.

[youngandmean]

It depends on what you're looking for. This is a descent set up to add size. I would change dead lifts to 5x5. Also, if you can do 5x20 pushups correctly at the end of your chest/triceps day, then you are definately not working hard enough on your other exercises. Thats just my opinion though.

I will change the deadlifts
For the push ups i probably will fail during each set im just going to do as many as i can do 20 being the most ill do

[Kraker]

Thats cool. If im working out with a partner we will do sets of 10 pushups between each set.

[suncloud]

1 - i would move deads to back day myself.
2 - i would add upright rows to shoulder day
3 - remember that triceps have 3 heads (and therefore 3 grips), so CG bench, dips, and for seated, do a reverse grip (underhand)

i think the routine looks good though. i second the pushup thing. if you can do 3x20 at the end of chest/tri day, step up the intensity. i would use the pushups to gauge how effectively you're working out, more than anything else.

good luck

[youngandmean]

Thats cool. If im working out with a partner we will do sets of 10 pushups between each set.

Ive done that i always thought that after doing that when i get to my next set im exhausted but i would do 15 pushups

[youngandmean]

1 - i would move deads to back day myself.
2 - i would add upright rows to shoulder day
3 - remember that triceps have 3 heads (and therefore 3 grips), so CG bench, dips, and for seated, do a reverse grip (underhand)

i think the routine looks good though. i second the pushup thing. if you can do 3x20 at the end of chest/tri day, step up the intensity. i would use the pushups to gauge how effectively you're working out, more than anything else.

good luck

Ok i'll do that thanks

[Blacktail]

I personally like 1 pecs alone
2 off-abs
3 back/bis
4 off-abs
5shoulders/tris
6 0ff-abs
7 legs
That way I am not over training any one body part. Especially if you train balls to the wall intense.

[youngandmean]

I personally like 1 pecs alone
2 off-abs
3 back/bis
4 off-abs
5shoulders/tris
6 0ff-abs
7 legs
That way I am not over training any one body part. Especially if you train balls to the wall intense.

I usually would just take the weekends off

[Blacktail]

I usually would just take the weekends off

If you train intensely though, you will be sore or not fully healed on a particular body part that will overlap the next one that you train eg; your tris still recovering(even though you haven't focused on them they still take on a workload) after having worked your pecs. You do have to work within whatever schedule you have of course, I understand.

[youngandmean]

It depends on what you're looking for. This is a descent set up to add size. I would change dead lifts to 5x5. Also, if you can do 5x20 pushups correctly at the end of your chest/triceps day, then you are definately not working hard enough on your other exercises. Thats just my opinion though.

Damn you were right, i tried doing pushups after and after 5 i colapsed

[Kraker]

Do work!!! RAAAAHHHHHH! lol