Need Some Advice

  1. Need Some Advice

    I am looking for a new 3 day/week routine and have come up with these two choices. My primary goal is to gain strength/size. I am looking for advice on what people here think would be best.

    The first routine is based on one that I found in another thread here. It was originally a 4 day routine but I tweaked it for a 3 day.


    Alternate Push Press/ Strict Press 5x5
    Weighted Chin-ups 5x5
    Incline DB Press 3x12
    T-Bar Rows 3x12
    BB Curls 3x12

    Squat 5x5
    GHR 3x10
    Front Squat 3x10
    Calf Raise 3x10

    Bench Press 5x5
    BB Row 4x6
    Seat OH DB Press 3x12-15
    Wide Pull-ups 3x12-15
    Rope pulls to throat 2x10
    Skullcrusher 3x12

    The second routine is a Push/Pull/Legs.

    Bench 5x5
    OH Press 4x6
    Incline DB Press 2x8
    CG Bench 3x12
    Lateral Raise 3x12

    Squat 5x5
    Walking Lunge 3x8
    Front squat 3x8
    GHR 3x10
    Seat Calf Raise 3x10

    Bent-Over Rows 4x6
    Deadlift 3x5
    Weighted CG Chins 3x6
    Shrugs 3x12
    Wide Pull Downs 2x12
    DB Curls 3x12

    Let me know if you think the rep ranges/sets look good. Also, would you switch around/swap any of the exercises for something else?

  2. Another routine I thought looked good was this one, Its a Chest/Tris, Back/Bis, Legs/Delts split.

    Incline DB Press
    CG Bench

    Bent Over Rows
    Weighted CG Chins
    Wide Pull Downs
    DB Curls

    OH Press
    Side Laterals
    Front Squats
    Bent over rear delt raises

    Any input on which of the above three you like the looks of?

  3. I use something close to your third routine, except I normally do each workout twice a week. I would put the incline press before the dips also add one arm db rows on Wednesday.
    Quote Originally Posted by csa2179 View Post
    Pin the kittens with the tren, then attack the judges with the kittens, uppity bastards

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