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what do you think of this

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Posted by: Rhyno

ok, before i start i have to mension that u guys and girls are great and i thank you for any help or advice that is given

after reading the stickies, iv decided to go with a three day split (Monday, Wednesday and Friday) for my weight training. Primarily my goals are to gain some goood quality muscle. (i have been going to the gym for a while but nothing serious, i have now decided what i want and i am going at it hard)

Monday (Chest & Tri's)
3 x 12 DB Press
3 x 12 BB Press
3 x 12 Incline DB Press or Decline DB Press (Alternating each week)
3 x 12 DB Fly's
3 x 12 Bent over triceps extension (I am thinking of changing this to Kickbacks
3 x 12 Assisted dips

Tuesday
I play indoor beach volleyball (lots of running and jumping in the sand)

Wednesday (Legs, forearms)
3 x 12 Squats (i do these on a lever type machine as i am not confident enough yet to try doing them with a BB)
3 x 12 Deadlifts (Normal)
3 x 12 Leg Press
3 x 12 Hamstring Curls
3 x 12 Calve raises
Wrist curls & Reverse wrist curls

Thursday
I can hardly walk but i go running to try and loosen my legs

Friday (Back & Biceps)
3 x 12 DB Partial Clean & Press
3 x 12 Side DB Lateral Raises
3 x 12 DB Bent over Rows (Right & Left)
3 x 12 Incline Rows
3 x 12 Seated Rows
2 x 12 Wide grip Chins (Assisted)
2 x 12 Normal Grip Pullups (Assisted)
2 x 12 Chins (Assisted)

Sat & Sun (Off)

Each of these sessions takes about 1 hour to get through (depending on how busy the gym is and how much rest i take)

Allright there it is, my current routine, i am ready for whatever comes.

Posted by: Yanick

Monday (Chest & Tri's)
3 x 12 BB Press
3 x 12 Incline DB Press or Overhead Press
3 x 12 Assisted dips - progress to BW and finally weight added dips.
3 x 12 DB Fly's - I don't like isolation moves but one is not so bad
2 x 12 Bent over triceps extension (I am thinking of changing this to Kickbacks - I don't like those little tri isolation moves, i'd probably hit like a close grip bench here or at the very least some heavy pressdowns.

Tuesday
I play indoor beach volleyball (lots of running and jumping in the sand)

Wednesday (Legs, forearms)
3 x 12 Squats (i do these on a lever type machine as i am not confident enough yet to try doing them with a BB) - Get in a power cage and start squatting. You don't need to use 400lbs, use the bar or even BW squat if you feel uncomfortable. JUST GET THAT MOTION DOWN, it one of the most natural motions a human can do, there is no reason for you to need a stupid machine to have you do it.
3 x 12 Deadlifts (Normal) - RDL's or SLDL's, i just can't deadlift and squat in the same w/o.
3 x 12 Leg Press - Switch to a lunge/split squat/step up or something like a front squat.
3 x 12 Hamstring Curls
3 x 12 Calve raises
Wrist curls & Reverse wrist curls - you could put this here but make sure your grip is good enough for all the pulling/rowing you'll be doing in two days.

Thursday
I can hardly walk but i go running to try and loosen my legs

Friday (Back & Biceps)
3 x 12 DB Partial Clean & Press - Whats a partial DB clean and press? Not necessary, cleans are very much hip movements and should be put in on day 2 if you want to do them.

3 x 12 DB Bent over Rows (Right & Left)
3 x 12 Normal Grip Pullups (Assisted)
3 x 12 Incline Rows
3 x 12 Neutral Grip Pull Ups (Assisted)
2 x 12 Seated Rows
2 x 12 Chins (Assisted)
2 x 12 Bi Curls

Sat & Sun (Off)

I made some changes based on your original.

Posted by: SamEaston

If you are going at it hard, shouldn't you drop the amount of reps and increase the weight you're using?

I know that 3 sets of 12 for me for every exercise, is far too much. Besides, I thought to gain muscle you shouldn't be able to lift for more than 12 reps.

Just a thought!

Posted by: mike456

t is not good way too many exercises, your not training movements, Leg day has too much machines, and it is not balanced.
Upper twice a week
Row
Bench
Pull-ups
Military Press
Curls/Extensions switch every session

Lower twice a week
Squats
Deads
Bulgarians
DB One-leg RDls if you cant do those do hyperextensions

week 1:3x12 @60sec RI
week 2:3x8 @90sec RI
week 3:3x5 @ 2min RI
week 4:deload 3x3 with 8 rep max

Posted by: Rhyno

Originally Posted by SamEaston

If you are going at it hard, shouldn't you drop the amount of reps and increase the weight you're using?

I know that 3 sets of 12 for me for every exercise, is far too much. Besides, I thought to gain muscle you shouldn't be able to lift for more than 12 reps.

Just a thought!

I agree with you there, i am doing this to start with to build my stabilizing muscles and to focus on form, after i have done this for a while i will move into heavier weights and pyramiding my reps.

Posted by: Rhyno

t is not good way too many exercises, your not training movements What type of movements do you mean, Leg day has too much machines, and it is not balanced.
Upper twice a week
Row
Bench
Pull-ups
Military Press
Curls/Extensions switch every session

Lower twice a week
Squats
Deads
Bulgarians I realy like that idea
DB One-leg RDls if you cant do those do hyperextensions I have tried to have a look but i cant find what these are

week 1:3x12 @60sec RI
week 2:3x8 @90sec RI
week 3:3x5 @ 2min RI
week 4:deload 3x3 with 8 rep max

What would be the best way to break up the week if i was to go four times

Posted by: Rhyno

Monday (Chest & Tri's)
3 x 12 BB Press
3 x 12 Incline DB Press or Overhead Press
3 x 12 Assisted dips - progress to BW and finally weight added dips. Yeah that was the plan, i am slowly getting there
3 x 12 DB Fly's - I don't like isolation moves but one is not so bad
2 x 12 Bent over triceps extension (I am thinking of changing this to Kickbacks - I don't like those little tri isolation moves, i'd probably hit like a close grip bench here or at the very least some heavy pressdowns.That sounds like a good idea

Tuesday
I play indoor beach volleyball (lots of running and jumping in the sand)

Wednesday (Legs, forearms)
3 x 12 Squats (i do these on a lever type machine as i am not confident enough yet to try doing them with a BB) - Get in a power cage and start squatting. You don't need to use 400lbs, use the bar or even BW squat if you feel uncomfortable. JUST GET THAT MOTION DOWN, it one of the most natural motions a human can do, there is no reason for you to need a stupid machine to have you do it. Alright, ill suck it in and give it a go
3 x 12 Deadlifts (Normal) - RDL's or SLDL's, i just can't deadlift and squat in the same w/o.I just do RDL's, but have thought of changing to SLDL'd and droping the Hamstring curls
3 x 12 Leg Press - Switch to a lunge/split squat/step up or something like a front squat.
3 x 12 Hamstring Curls
3 x 12 Calve raises
Wrist curls & Reverse wrist curls - you could put this here but make sure your grip is good enough for all the pulling/rowing you'll be doing in two days.

Thursday
I can hardly walk but i go running to try and loosen my legs

Friday (Back & Biceps)
3 x 12 DB Partial Clean & Press - Whats a partial DB clean and press? Not necessary, cleans are very much hip movements and should be put in on day 2 if you want to do them.You stay standing upright pull the DB'd up to your chest flip your wrists and then push up

3 x 12 DB Bent over Rows (Right & Left)
3 x 12 Normal Grip Pullups (Assisted)
3 x 12 Incline Rows
3 x 12 Neutral Grip Pull Ups (Assisted)
2 x 12 Seated Rows
2 x 12 Chins (Assisted)
2 x 12 Bi Curls

Sat & Sun (Off)

I made some changes based on your original.

Posted by: Double D

I would go
Mon-Upper
Tues-Lower
Thurs-Upper
Fri-Lower

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what do you think of this

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