I am 31, 5' 6", ectomprph at 150 lbs and have been weight training for several months now. It is only recently that I got to know this amazing forum, which is so full of immense knowledge!
Could someone give me a feedback on my 3-Day weekly split? The goal is gaining muscle mass.
Monday - Legs
Squats: 4 sets(20, 15, 10, 10)
Standing Lunges: 4 sets (10 reps each)
Leg Curls: 4 sets (15, 12, 12, 12)
Standing Calf Raises: 4 sets (15 reps each)
Tuesday: Break
Wednesday: Shoulders And Arms
Military Press: 4 sets (15, 10, 8, 6)
Side Lateral Raises: 4 sets (10 reps each)
Upright rows: 3 sets (12, 10, 10)
Standing Barbell Curls: 3 sets (12, 8, 8)
Seated Dumbbell Curls: 3 sets (8 reps each)
Lying Tricep Extensions: 3 sets (12, 10, 10)
Tricep Pressdowns: 4 sets (15, 10, 8, 6)
Thursday: Break
Friday: Chest And Back
Flat Bench Press: 5 sets (15, 10, 8, 6, 6)
Incline Dumbbell Press: 4 sets (10, 8, 6, 6)
Flat Bench Flyes: 3 sets (10 reps each)
Wide grip Chins: 5 sets (3 or 4 per set - or as many possible)
Bent over rows: 4 sets (15, 10, 8, 6)
Deadlifts: 3 sets (15, 10, 6)
Saturday: Break
Sunday: Cardio and Abs
30 minutes: Treadmill
Crunches and Reverse Crunches: 5 sets each
The supplements I take are Optimum Nutrition's Whey and Serious Mass - one scoop each after workout. Before workout I take 1/2 packet Labrada's Lean Mass. Apart from this, I eat three meals which comprise of chicken, milk, tuna, rice, lentils and vegetables.
There are really knowledgeable folks here, I'd greatly appreciate feedback in order to streamline and enhance my growth.
Thanks!
Posted by: sakbar
No one?!
Posted by: vortrit
The leg day don't look too bad from what I can tell. I'm not too sure about the rest. Chest and Back are two of your biggest areas so I don't know why anyone would want to do them on the same day. Have you considered working in push and pull?
Posted by: Triple Threat
Is this your current workout? Is it working or have gains stopped? We need a little more info here.
Posted by: sakbar
Thanks for the response, guys.
Yes, this is my workout for over a month now. I have seen slight gains but nothing outstanding. In an attempt to bulk up, I do seem to have put on some flab over my stomach though.
I wondered if I should take up the 4-day split instead - thereby doing more sets per body-part.
Let me know what you guys feel.
Posted by: DanOz
If you have only been training for a few months, I would be doing a full body routine 3 days per week, Rippetoes Starting Strength for example. Build a solid core and you can fine tune later if you want to. Just my opinion.
