routine critique. Opinions welcome

[Reflexion318]

day 1
chest/tri
30 degree incline BB 3x10/8/6 pyramid up
weighted chest dips 3x12/10/8 pyramid up
Incline fly 3x12
Flat dumbbell 3x8-10
flat/decline fly 2x8-10

skullcrusher 3x8-12 pyramiding up
superseted cgb same weight for 10-12 reps
one arm tricep extentions 2x10-12
rope pressdowns 2x12

day 2
back/bi
one arrm row 3x10/8/6 pyramid up
Wide lat pulldown 3x3x12/10/8 pyramid up
closegrip pulldown to chest hands in neutral position 3x8-10
reverse grip hands close lat pulldown 3x8-10
weighted hyper extensions 2x8-10

closegrip preacher 3x 12/10/8
hammer 3x 10/8/6
incline db curl 2x12-15 (burnout)

day 3
shoulders/traps/legs

Db military press 3x 10/8/6 pyramid up
lateral raise 3x12
front raise with cables. 3x12
reverse fly 3x10-12
db shrug 2x10/8
behind back bb shrug 2x10/8

Squats 4x10/10/8/6
leg press 4x10/8/8/6
hamstring curls 3x12
calf raises 6x12-15 (different variations)

day 4 off

day 5 repeat workout

I will be on a 5 week cycle of epi. Diet will be either 40/40/20 or 35/45/20.

Opinions and criticism please.

 

[Reflexion318]

bump

 

[Reflexion318]

no input?

 

[Reflexion318]

so everyone agrees this routine is the perfect amount of training?

 

[crux]

My initial impression is that squatting after shoulders would make it difficult to give the required intensity for one of the most important lifts. There are a lot of ways to change up a 3 day split, and a lot of knowledgable people have posted up routines if you do a search.

 

[Reflexion318]

ive searched alot, problem is i cant search specific enough and i look through 50 pages of things that rarely apply to what im looking for. I did however make a few adjustments and lowered some of the volume. New routine looks like this.


day 1
chest/tri
30 degree incline BB 3x10/8/6 pyramid up
weighted chest dips 3x12/10/8 pyramid up
Incline fly 2x12
Decline barbell 2x10/8

skullcrusher 3x8-12 pyramiding up
superseted cgb same weight for 10-12 reps
rope pushdown 2x10-12

day 2
back/bi
one arrm row 3x10/8/6 pyramid up
pull-ups 3 sets
closegrip pulldown to chest hands in neutral position 2x8-10
reverse grip hands close lat pulldown 1x12
3x10 shrugs

closegrip preacher 2x 12/10
hammer 2x 8/6
incline db curl 1x12-15 (burnout)

day 3
shoulders/ legs
Db military press 3x 10/8/6 pyramid up
lateral raise 3x12
upright row 2x12
reverse fly 2x10-12


Squats 3x/10/8/6 i go parallel/atg
leg press 3x10/8/8/6
hamstring curls 2x12
calf raises 4x12-15 (different variations)

day 4 off

day 5 repeat workout

 

[owlicks]

I don't like the idea of Chest & Tri days and Back & Bi days. In my opinion, it just leads to less intensity in the workout b/c your arms will already be so fatigued by the time you get to them. I much prefer working opposing muscle groups together, i.e., Chest & Back, Bi & Tri. As for the Shoulders & Legs day, I would at the very least reverse the order, as in do legs first. Always work bigger muscle groups to smaller. You'll need all the intensity you can get for legs. To be honest, I would probably be too shot after leg day to get in a decent shoulder work out. I would probably try to split legs in morning, shoulders in evening if I was forced to do a 3 day split.