New workout, and suggestions?

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    wsimpson's Avatar
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    New workout, and suggestions?


    Tell me what you guys think about this.
    3 day split.

    Day 1- Chest and Shoulders
    DB Incline bench press-4 sets of 10-6 reps
    DB decline bench press-4 sets of 10-6 reps
    Pullover -3 sets of 12-8 reps

    Side raises,bring to front(bring back to side and down)-2 sets of 12-8 reps
    Front raise then bring to side- 2 sets of 12-8 reps
    Ez-bar shoulder press- 2 sets slow followed by 2 fast sets of 12-6 reps

    Day 2- Back, Triceps, Biceps
    Pull ups-4 sets max
    T-bar-3 sets of 12-6 reps
    Lat pull downs-3 sets of about 10 reps

    Superset:
    Skull crushers and Cable Triceps Extension 3 total sets of 10-5 reps each

    Ez-bar curl-4 sets of 10-6 reps
    1 arm curl(hold for 5 seconds)-2 sets of 10-8 reps

    Day 3- Legs
    Squats- 5 sets of either 12-6 reps or 18-12 reps
    Leg curls-3 sets of 12-8 reps
    Leg extractions- 3 sets of 10-5 reps
    4 step lunges-2 sets of 10 reps
    Calfs- 1 set of 15 and 5 second holds for 10 reps

    Thanks

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    Quote Originally Posted by wsimpson View Post
    Tell me what you guys think about this.
    3 day split.

    Day 1- Chest and Shoulders
    DB Incline bench press-4 sets of 10-6 reps
    DB decline bench press-4 sets of 10-6 reps
    Pullover -3 sets of 12-8 reps

    Side raises,bring to front(bring back to side and down)-2 sets of 12-8 reps
    Front raise then bring to side- 2 sets of 12-8 reps
    Ez-bar shoulder press- 2 sets slow followed by 2 fast sets of 12-6 reps

    Day 2- Back, Triceps, Biceps
    Pull ups-4 sets max
    T-bar-3 sets of 12-6 reps
    Lat pull downs-3 sets of about 10 reps

    Superset:
    Skull crushers and Cable Triceps Extension 3 total sets of 10-5 reps each

    Ez-bar curl-4 sets of 10-6 reps
    1 arm curl(hold for 5 seconds)-2 sets of 10-8 reps

    Day 3- Legs
    Squats- 5 sets of either 12-6 reps or 18-12 reps
    Leg curls-3 sets of 12-8 reps
    Leg extractions- 3 sets of 10-5 reps
    4 step lunges-2 sets of 10 reps
    Calfs- 1 set of 15 and 5 second holds for 10 reps

    Thanks
    i love the set up but a couple things i would suggest is dont start ur workout with pullups unless there weighted. you would benifit more starting with tbar rows and being able to go heavier.. but where are the deadlifts and bench presses? If your sticking to DB inclien and DB decline id say you could do chest 2 x a week. but other than that solid bro
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    I would work my calves in both a standing and seated positions.
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    Where are the deadlifts, dips, and military press along with trap, core, and rear delt work?
    M.Ed. Ex Phys
    Performax Labs Product Specialist

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    If I were you I'd train triceps on the same day as chest and shoulders. Maybe just pick one triceps exercise and do it at the end of your workout. Most of the time you'll have to increase your overall mass before your arms start growing, so it doesn't really pay off to do a lot of arms-specific training. I'd keep the volume low here.

    On your back day, replace the lat pulldowns with some deadlifts. Pullups and lat pulldowns work the lats in the same way (lat pulldowns allow you to use less than body weight) so there's no point in doing pullups then lat pulldowns later on. After your rowing exercise, stretch out for deadlifts, then do a couple warmup sets (Do 1 warmup set with a pretty light weight, then go a little heavier so you can get your muscles adjusted for heavier weights). For deads you could do 3 sets of heavy weight. Maybe have a rep scheme like 5-3-1 or 6-4-2 (after warmups). Every other week you could swap out T-bar rows for standing barbell rows.

    Pay attention to what your body tells you so that you don't overtrain. If you feel like you can't give it 100% consistently, you may be overtaxing your body. If so, take a few extra days off and decrease your training volume.

    When are your rest days?
  

  
 

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