3 Day Split Routine - Feedback Please

Ak_88 · 05-10-2006, 02:16 PM

Hey guys.

This is what i've been training with recently, i've been making some decent gains so far. I'm pretty sure my shoulders are lagging. If anyone can direct me as to how to help them catch up, i'd be most grateful. Everything is 4x8 unless said otherwise

Day 1 - Legs/Abs

Squats
Stiff Legged Deadlifts
Calf Raises
Weighted Ab Curls - 2x to failure
Hanging Leg Raises
Dumbell Side Bends

Day 2 - Chest/Tri's/Shoulders

Flat DB Bench
Incline DB Bench
Military Press
CG Bench
2x8 Lateral Raises
2x8 Rear Delt Fly

Day 3 - Back/Bi's/Traps

Deadlifts
DB Bent Over Rows
Wide Grip Chins
Standing BB Curls or Preacher Curls
Shrugs

The other routine i was looking into was a 4 day split, posted on another forum;

Monday - Chest/Biceps

Incline Bench Press: 1x20 (warm-up/pre-exhaust), 3x8
Incline DB Press: 3x8
Incline DB Flyes: 2x10
Flat DB Flyes: 2x10
Flat DB Bench: 3x8

Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4
Seated Incline DB Curls: 2x8
Single Arm DB Preacher Curls: 2x10

Tuesday - Quads/Hams/Calves

Barbell Squats: 1x12, 1x10, 1x8, 2x6
Leg Extension/Leg Press Supersets: 3x12/8

Stiff Legged Deadlifts: 1x12, 1x10, 3x8
Hamstring Curls: 3x8

Standing Calve Raises: 3x8/12 Dropsets

Wednesday - Rest (Light Cardio/Abs at most)

Thursday - Delts/Triceps

Military Press: 1x12, 3x8
Seated DB Press: 3x6
DB Lat Raise/Front Raise Supersets: 2x10/10

Skullcrushers: 1x12, 3x8
Rope Pressdowns: 3x8
Straight Bar Pulldowns: 2x12

Friday - Back/Traps

Deadlifts: 1x10, 1x8, 3x6
Barbbell Row: 1x10, 1x8, 1x6
Low Cable Row: 2x8
Wide Grip Pulldowns: 2x10
DB Shrugs: 1x12, 1x10, 3x8

Any comments/suggestions?.

Thanks

**P-funk** · 05-10-2006, 04:19 PM

the first routine is something i could get behind.

**CowPimp** · 05-10-2006, 08:58 PM

Quote:

Originally Posted by P-funk

the first routine is something i could get behind.

I like the first one better as well, although I would probably do another pulling movement or two if I were you. I say some other form of rowing would be a good idea; I like seated cable rows a lot.

05-10-2006, 02:16 PM	#1
Ak_88 Registered User Join Date: Nov 2005 Posts: 44	3 Day Split Routine - Feedback Please Hey guys. This is what i've been training with recently, i've been making some decent gains so far. I'm pretty sure my shoulders are lagging. If anyone can direct me as to how to help them catch up, i'd be most grateful. Everything is 4x8 unless said otherwise Day 1 - Legs/Abs Squats Stiff Legged Deadlifts Calf Raises Weighted Ab Curls - 2x to failure Hanging Leg Raises Dumbell Side Bends Day 2 - Chest/Tri's/Shoulders Flat DB Bench Incline DB Bench Military Press CG Bench 2x8 Lateral Raises 2x8 Rear Delt Fly Day 3 - Back/Bi's/Traps Deadlifts DB Bent Over Rows Wide Grip Chins Standing BB Curls or Preacher Curls Shrugs The other routine i was looking into was a 4 day split, posted on another forum; Monday - Chest/Biceps Incline Bench Press: 1x20 (warm-up/pre-exhaust), 3x8 Incline DB Press: 3x8 Incline DB Flyes: 2x10 Flat DB Flyes: 2x10 Flat DB Bench: 3x8 Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4 Seated Incline DB Curls: 2x8 Single Arm DB Preacher Curls: 2x10 Tuesday - Quads/Hams/Calves Barbell Squats: 1x12, 1x10, 1x8, 2x6 Leg Extension/Leg Press Supersets: 3x12/8 Stiff Legged Deadlifts: 1x12, 1x10, 3x8 Hamstring Curls: 3x8 Standing Calve Raises: 3x8/12 Dropsets Wednesday - Rest (Light Cardio/Abs at most) Thursday - Delts/Triceps Military Press: 1x12, 3x8 Seated DB Press: 3x6 DB Lat Raise/Front Raise Supersets: 2x10/10 Skullcrushers: 1x12, 3x8 Rope Pressdowns: 3x8 Straight Bar Pulldowns: 2x12 Friday - Back/Traps Deadlifts: 1x10, 1x8, 3x6 Barbbell Row: 1x10, 1x8, 1x6 Low Cable Row: 2x8 Wide Grip Pulldowns: 2x10 DB Shrugs: 1x12, 1x10, 3x8 Any comments/suggestions?. Thanks
Ak_88 Registered User Join Date: Nov 2005 Posts: 44

05-10-2006, 04:19 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	the first routine is something i could get behind.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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