blundby

Me:
31 years old. Weight 100kg
Bench 125kg
Squat 160kg
Deadlift 160kg

I have done a full body workout for 3 months now. 2x a week same routine. 4x6reps bench, squat, deadlift +2x max chins.
My gains have been good. Instructor in gym told me to switch to the following program now:

Three day split:
1: First Back: Chins 3xmax, Wide grip pulldown front 3x10, Standing rows 3x10
, then Chest: Inclined smith machine press 3x10, Inlicned flies 3x10, Flat dumbell bench press 3x10

2: First Legs: Squats 3x10, Extentions front 3x10, Legcurls 3x10
, then Shoulders: Rows to chin 3x10, Dumbell sidelifts 3x10, Dumbell frontlifts 3x10

3. First Neck: Shrugs with bar: 3x10, Lean forward dumbell sidelifts 3x10
, then Biceps: Curls with bar 3x10, Sitting simultaneous dumbell curls 3x10, Machine curls 3x10
, then Triceps: Close French press: 3x10, Dips 3x10, Hammer dumbell french press 3x10

+rounding off each mucle group with one light fast pump exercise

In my previous program I have emphasized power (lifting heavy), now I lift slow and focus on muscle contact (lifting lighter) and getting pump.

With a three split i only hit each muscle group once a week. I used to hit it two times a week with my previous program. I am training to get bigger -)

Spud

I think you should substitue either the chins or the lat pull downs for something else, since they are essentially the same movement. I would suggest hyperextensions because you don't really hit your lower back at all.

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CowPimp

You should get a lower body exercise that works your hamstring at the hip joint in there somewhere. A deadlift or some variation thereof is most appropriate.

I feel that all that armwork is unnecessary. I would stick to 1-2 exercises a piece.

I would definitely get some type of overhead press in there somewhere, and I would probably replace your front raises with the overhead pressing.

I think another kind of rowing would do you good. Rowing is seriously underrated and underused, but it is needed by just about everyone to balance out all that horizontal pressing and hunched over desk work they do.

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