Do These Workouts Seem Balanced to You?

NMOY · 02-23-2006, 08:31 AM

I am setting up a 3 day split to hit each muscle group hard once a week.
I would love some input on whether my routine seems balanced to you per day.
This is what I've come up with:

New Workout Three Day Split:

Monday: Legs:
~Leg Press or Squats: 2x6 / 2x8
~Lunges: 3x8
-Superset Between:
~Leg Extensions: 3x8
~Leg Curls: 3x8
-Superset Between:
~Hip Adductor: 3x10
~Standing Calve Raises: 3x8
-Superset Between:
~Hip Abductor: 3x10
~Sitting Calve Raises: 3x8

Wednesday: Chest + Triceps + Shoulders:
~Bench Press: 2x6 / 2x8
~Incline Dumbbell Press: 4x8
~Flat Dumbbell Flyes: 3x10
~Arnold Dumbbell Shoulder Press: 3x8
~Alternating Close-Grip Press / Scull Crushers: 3x8

Friday: Back + Biceps:
~Stiff Legged Deadlifts: 4x8

-Superset Between:
~Back Extensions: 3x10 and
~Shrugs: 3x8
--------------------------------------
~Closed-Grip Seated Rows: 3x8
~Wide-Grip Pull-ups or Pull-downs: 3x8
~Hammer/Parallel Pull-ups: 3x6
~Dumbbell or Barbell Curls: 3x8

-Rowing, Running, and Abs Dispersed throughout Tues/Thurs/Sat/Sun.

Comments? Thank You!

-Zack A.

Nate K · 02-23-2006, 08:47 AM

I like it overall

Wednesday: Chest + Triceps + Shoulders:
~Bench Press: 2x6 / 2x8
~Incline Dumbbell Press: 4x8
~Flat Dumbbell Flyes: 3x10
~Arnold Dumbbell Shoulder Press: 3x8
~Alternating Close-Grip Press / Scull Crushers: 3x8

You gotta get some dips in here...I would replace the D.B. flyes with dips and do a few sets of Cable or D.B flyes at the end if you feel like it.
I would also be more inclined to go with the skull crushers instead of the C.G bench press because of alll the press work you have already.

NMOY · 02-23-2006, 11:52 AM

Thanks for the advice, I see what you mean!

02-23-2006, 08:31 AM	#1
NMOY Registered User Join Date: Feb 2006 Posts: 124	Do These Workouts Seem Balanced to You? I am setting up a 3 day split to hit each muscle group hard once a week. I would love some input on whether my routine seems balanced to you per day. This is what I've come up with: New Workout Three Day Split: Monday: Legs: ~Leg Press or Squats: 2x6 / 2x8 ~Lunges: 3x8 -Superset Between: ~Leg Extensions: 3x8 ~Leg Curls: 3x8 -Superset Between: ~Hip Adductor: 3x10 ~Standing Calve Raises: 3x8 -Superset Between: ~Hip Abductor: 3x10 ~Sitting Calve Raises: 3x8 Wednesday: Chest + Triceps + Shoulders: ~Bench Press: 2x6 / 2x8 ~Incline Dumbbell Press: 4x8 ~Flat Dumbbell Flyes: 3x10 ~Arnold Dumbbell Shoulder Press: 3x8 ~Alternating Close-Grip Press / Scull Crushers: 3x8 Friday: Back + Biceps: ~Stiff Legged Deadlifts: 4x8 -Superset Between: ~Back Extensions: 3x10 and ~Shrugs: 3x8 -------------------------------------- ~Closed-Grip Seated Rows: 3x8 ~Wide-Grip Pull-ups or Pull-downs: 3x8 ~Hammer/Parallel Pull-ups: 3x6 ~Dumbbell or Barbell Curls: 3x8 -Rowing, Running, and Abs Dispersed throughout Tues/Thurs/Sat/Sun. Comments? Thank You! -Zack A.
NMOY Registered User Join Date: Feb 2006 Posts: 124

02-23-2006, 11:52 AM	#3
NMOY Registered User Join Date: Feb 2006 Posts: 124	Thanks for the advice, I see what you mean!
NMOY Registered User Join Date: Feb 2006 Posts: 124

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02-23-2006, 08:47 AM	#2
Nate K Registered User Join Date: Nov 2004 Posts: 1,676 Photos: 3	I like it overall Wednesday: Chest + Triceps + Shoulders: ~Bench Press: 2x6 / 2x8 ~Incline Dumbbell Press: 4x8 ~Flat Dumbbell Flyes: 3x10 ~Arnold Dumbbell Shoulder Press: 3x8 ~Alternating Close-Grip Press / Scull Crushers: 3x8 You gotta get some dips in here...I would replace the D.B. flyes with dips and do a few sets of Cable or D.B flyes at the end if you feel like it. I would also be more inclined to go with the skull crushers instead of the C.G bench press because of alll the press work you have already.