Bulk4Life

ok i came up with a new 3 day split for bulking to change things up. I also like it better this way because i feel everything is in place. I train at home so i dont have ALL the equiptment of a gym, but i do have enough for a solid split. Here it is:

Monday - Chest/Biceps/Triceps
Bench Press - 3 sets
Incline Dumbell Press - 3 sets
Incline Dumbell Curls - 3 sets
Barbell Curls - 3 sets
Skullcrushers - 3 sets
Close Grip Bench Press - 3 sets

Wednesday - Legs
Squat - 3 sets
Leg Press - 3 sets
Leg Extensions - 3 sets
Leg Curl - 3 sets
Stiff Leg Deadlift - 3 sets
Calf Raises - 3 sets

Friday - Back/Shoulders
Deadlift - 3 sets
Barbell Row - 3 sets
Dumbell Row - 3 sets
Shrugs - 3 sets
Military Press - 3 sets
Laterals - 3 sets


ok this is it. LMK how it looks, thanx

KarlW

Overall looks pretty good to me. You have a leg press at home?

Only thing I could suggest is that you could get away with less sets in the latter part of this workout and shoot for intensity. Just MO

Beautiful, not much I can say. Only again you could get away with less sets, like 1-2 of LE's and LC's but that's just me.

Basically, same. The BB row and DB row are very similar maybe do rear delt flyes instead? Have you got the gear to do pull ups?

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

CowPimp

A couple of minor suggestions:

-Do to heavier lifts first for each muscle. Do BB curls before incline DB curls. Do CG bench press before you do skull crushers. Finally, do SLDLs before your do leg curls.

-I would replace DB rows with chinups or pullups. A pullups bar isn't going to run you too much money. If you are completely broke to the penny or can't do pullups for some other reason, then DB rows will do just fine.

Just some nitpicking, but your split looks great. However, at that volume, I don't suggest hitting failure on every working set. Hit failure on the last working set of each exercise, or something along those lines.

The only time it's bad to feel the burn is when you're peeing...

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Bulk4Life

thanx. About the leg press...no i dont have a leg press, but i do an alternative which is dumbell lunges. It works the hell outta my legs.

Bulk4Life

thanx for the advice on the heavier lifts first...i will do that. O and i dont go to failure, i forget to mention that right now im bulking and looking to add size and mass so i work in the 6-8 rep range

tenxyearsxgone

I would make a few changes...but that is me...first I wouldn't have as many exercises or sets ... you have 18 sets which is a lot on the CNS even though its different parts of your body it still affects the CNS ... I'd cut it down to a max of 15 and closer to 12 sets each day ... also DON'T do SLDL and Deadlifts in the same week in my opinion thats overkill especially two days apart its not necessary. Instead why not do SLDL instead of traditional deadlifts every 3-4 weeks. I'd change it up to this :

Monday - Chest/Biceps/Triceps

Bench Press - 3 x 5
Incline Dumbell Press - 2 x 6
Incline Dumbell Curls - 2 x 4
Barbell Curls - 2 x 8
Close Grip Bench Press alternate with Skull crushes every two weeks - 4 x 6

Wednesday - Legs

Squat - 3 x 4
Leg Press - 3 x 8
Roman Chair - 3 x 10
Calf Raises - 3 x 10

Friday - Back/Shoulders

Deadlift - 3 x 5
Barbell Row - 2 x 6
WG Pull Down - 2 x 8
Shrugs - 3 x 8
Side Raises alternate with Military Presses every two weeks- 3 x 5

Squat: 5x5: 295lbs
Bench: 1x4: 275
Dead: 1x1: 475