Critique My 3 day split

  1. Senior Member
    jumpshot903's Avatar
    6'3"  215 lbs.
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    Critique My 3 day split

    Hey guy im developing a workout program for the summer this program basically is the program from defrancostraining but modified to a 3 day since i wasnt too interested in the dynamic leg day so i'll just work in my own things during my cardio days. Its a 3 day split M/W/F but with cardio/yoga/ and balance shoulder drills inbetween for own preference. Does this look solid for Athletiscm, Strength and hopefully some weight loss?

    For the excerices its split between A/B/C which would be corresponding weeks it just repeats after i finish with C you should get it.

    MONDAY – Max-Effort Upper Body

    Max Effort Set
    BB Bench work up to a max set of 3-5 reps

    Supplemental Exercise
    DB Incline Bench 15-20 Reps 2 sets

    Super Set one from group 1 and 2 3-4 sets of 8-12 reps

    Group 1
    DB rows (A)
    T-bar rows (B)
    Seated cable rows (various bars) (C)

    Group 2
    Rear delt flyes (A/C)
    Face pulls (B)

    Traps- Perform 3-4 sets of 8-15 reps
    Db Shrugs (A/C)
    Behind the Back Barbell Shrugs (B)

    Arms- Perform 3-4 sets of 8-15 reps of 1-2 of following
    DB Curls (A/C)
    Hammer Curls (A/C)
    Iso-Hold DB Curls (B)
    Preacher Curls (B)

    Low Intensity Cardio

    Weighted Abs Work 4 sets of 10-15 reps
    Hanging leg raises
    Medicine Ball Twists

    WEDNESDAY – Max Effort Lower Body

    Work up to max 3-5 reps
    Of one of following

    Squats (A)
    Deadlift (B)

    3 sets of 6-12 reps of one of following

    Lunges (A)
    Reverse Lunges (B)


    3 sets of 8-12 reps

    Glute Ham Raise (A/B)
    Leg Curl (A/B)
    Hamstring Curl (A/B)

    (i probally wont end up doing the curls cause usually lunges and deads or squats are enough for me just have hear incase)
    Ground-based, high-rep abdominal circuit

    sprinter sit-ups, V-ups, toe touches, hip thrusts 10-20 reps of each 2-3 times rest 1-2 minutes between circuits

    Thursday- Balance/Shoulder Drills

    Balance Drills and practice motion
    Pitching Shoulder workouts

    Friday – Repetition Upper Body

    Choose one of following and do 3 sets of max reps or 4 sets of 12-15 reps
    DB Bench press Incline Or flat (A)
    Dips (B)

    Vertical pulling / Rear delt superset
    Choose 1 from group 1 and 2 perform 3-4 sets of 8-12 reps superset

    Group 1
    Lat Pull down (A)
    Chin Ups (B)

    Group 2
    Rear delt flyes (A)
    Face pulls (B)

    Superset 3 sets superset 8-10 reps

    DB Shrugs + DB Curls
    DB triceps Extension + Triceps Pushdown or Rope Pull down


    Plate pinch gripping

    SATURDAY – Yoga

    High Intensity Cardio + Ab work

  2. Senior Member
    brownstown89's Avatar
    5'10"  170 lbs.
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    you could have just said how is westside barbell for skinny bastards by joe d

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