ExFatty

This is my three day full body split and I just want to know if I am hitting any muscle groups too hard or even over training. I have gotten good results from a plan similar to this but with out much of a leg work out due to injury. I am trying to incorporate legs more. Keep in mind I lift at home and have no pull up bar or squat rack, sucks but hey I work with what I got.

21's- This is a pretty intense bicep exercise I stumbled on. It's BB curls for 21 reps with light weight. For the first 7 reps you only go half way through the range of motion and back down. In the second set of 7 you start in the middle of the range of motion and finish and in the last 7 you perform a full range of motion. All 21 reps are done without rest and I sometimes do 2 or even three sets. Gives a good pump.

Monday - 3 sets x 8 - 12 reps on all
Push ups - Fatigue
Bench Press
DB Flys
DB Curls
21's
Upright Rows
DB Rows
DB Kickbacks
Wide Grip Lats
DB Shoulder Press
Sitting DB Over heads

Wednesday- 3 sets x 8 - 12 reps
Push ups- Fatigue
Deadlifts - 2 sets x 15 reps
Leg Extensions
Leg Curls
Shrugs
21's
DB Bench
DB Raises
Kickbacks

Friday- 3 sets x 8-12 reps on all
Push ups- Fatigue
Bench Press
DB Flys
DB Curls
21's
Upright Rows
DB Rows
DB Kickbacks
DB Shoulder Press
Close Grip Lats
Sitting DB Over heads

XFatMan

You're not stating the number of sets for each exercise, but right off the bat, I think it's too much. Also, how long have you been lifting?

Goal: < 15% Body Fat by June 30, 2008
December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9%
Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

Gazhole

Way, way, way too much isolation. I could cut out half of those movements. far too much volume because of this aswell.

Just focus on the basic compound movements, they are the best. Squat, Deadlift, Rows, Bench, Lunges, Good Mornings, Overhead Press, Pullups aswell if you can figure out a way to do them.

Have you read the sticky topics in training? I would scrap this program and start again after reading that information.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

ExFatty

The sets are 3x8-12 for ever exercise except dead lifts. I have been lifting for 6 months. Yeah I figured I was pushing it but I want to do 3 compound exercises per large muscle group and 2 isolations per small like bi, tri, delt and train most muscle groups except legs twice a week.



Man do I wish I had a way to do pull ups because I love them and when I get a chance to visit a gym I can do alot but squats are slightly more difficult for me because I have a mild case of scoliosis so proper form is a problem along with the lack of equipment.

This is another program I was thinking about using but I am afraid that without rest between wednesday and thursday I won't get enough recovery. Due to my schedule tho this is the only days I have. Like I said before all sets 3x8-12 and large muscle groups 3 exercises and small 2 isolations and to hit arms arms and shoulders twice a week because they need the most work. If I am overdoing it on any muscle advise on which exercises to remove.

Monday - Chest, Triceps, Biceps, Shoulders
Push Ups- Warm up
Bench Press
DB Flys
DB Kickbacks
DB Overheads
Upright Rows
DB Shoulder Press
DB Curl
Hammer Curl

Wednesday - Legs, Lower Back, Traps, Shoulders
Deadlifts
Leg Extensions
Leg Curls
Upright Rows
DB Shrugs
DB Shoulder Press
DB Lying Rear Lateral Raise

Thursday - Mid-Back, Lats, Biceps, Triceps
Push ups
Close Grip Pulldowns
Underhand Cable Pulldowns
Middle Back Shrugs
DB Rows
DB Kickbacks
Tricep Pushdowns
DB Curl
Hammer Curl

goob

Keep it simple dude, P/P/L

Push:

-Bench Press
-Dips (WG)
-BB Military Press
-DB Lat Raise
-CGBP

Pull:

- Deadlifts
- Pull/Chins Up's or One armed rows..
- B/O Row
- Seated Row
- BB Curls

Legs:

- Squats
- Power Cleans
- SLDL
- Good Mornings

Rep Ranges:
Week 1: 3 x 12 (Endurance)
Week 2: 5 x 5 (Strength)
Week 3: 4 x 7/8 (Hypertrophy)

ExFatty

Yeah man but I can't do Squats I don't have the equiptment I work out at home I don't have a gym to go to so...My leg day would be seriously lacking. All I have is a pully system for pull downs and a bench and dumbells.

XFatMan

Sure you can: try hack squats or dumbbell squats or any other similar movement that hits the legs. Have a look at these to find out what you could do:
Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises!
ExRx.net Exercise & Muscle Directory

Goal: < 15% Body Fat by June 30, 2008
December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9%
Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

goob

Exactly. Do Bulgarian squats with dumbells. You need very little weight for this, and it absolutely destroys you. Possibly one of the toughest moves out there. Try it and see.

Also, if you're DB's go up enough, you could try goblet squats, holding a DB in front of your chest like 'a goblet'. These are tough too.

Also BW pistols (one legged squats), very hard, and once mastered, you could start holding DB's as you do them.

Plenty of ways.

ExFatty

I appreciate the feedback guys. Thats the first time anyone recomended any other squats I think I will give bulgarians a try for awhile this is what I have decided to follow. According to the stickies, I sacrificed one horizontal pull on back and one push on shoulders for an extra bi and tri exercise.

Monday - Chest, Triceps, Shoulders, Biceps
Push Ups
Bench Press
DB Flys
DB Kickbacks
DB Overheads
DB Shoulder Press
Upright Rows Close Grip (I stop at pec girdle to put more work on delts)
Hammer Curls
BB Curls

Tuesday - Abs

Wednesday - Legs, Back, Traps
Deadlifts
Leg Extensions
Bulgarian Squats
Leg Curls
BB Shrugs
DB Rows
Close Grip Underhand Pulldowns
WG Pulldowns

Thursday - Chest, Triceps, Shoulders, Biceps
Push Ups
Bench Press
DB Flys
DB Kickbacks
DB Overheads
DB Shoulder Press
Upright Rows Close Grip or lying rear lat raises
Hammer Curls
BB Curls

Friday- Abs
Sat- off
Sunday- off, maybe a few crunches.

goob

Far from me to say it, but there's still too much in there. You need to streamline it a bit. Also, why was monday and thurdsay the same?

Without spending much time, this is better....


This is split up better, you don't need to do so much.

Mix it up per week - 3 x 12, 5 x 5, 4 x 8 etc....

XFatMan

And still ... I think you have too many isolation exercises. Try something like 4 compound lifts and one isolation exercise. Or something like 5 compound lifts and no isolation exercise at all. I strongly believe that isolation exercises have their place but are usually overrated. They should be a necessity, not an option. So as long as you don't have a strong reason why you need isolation exercises, get rid of them. Something like ... If your grip gives out on the Deadlift, then it's probably time to start working the forearms. If you feel that your abs are a weak point during a Squat or Deadlift, start working your abs for assistance. Apart from that, isolation exercises are mostly a waste of time.

Goal: < 15% Body Fat by June 30, 2008
December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9%
Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

Elson

think you should leave push-ups for the end, fatiguing your pushers will decrease your lift potential on your bench. just a suggestion...thats how i do it

Start: 130lbs
Current:steady at 155lbs (04/27/08)

Gazhole

I think the program goob posted first is the best one so far. Simple and effective.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

P-funk

Why deadlift on pull day?

Power cleans always are first do to the technicallity of the lift. Also, they wouldn't follow along with the rep ranges that you have listed since they really aren't that kind of lift.

Also, not a fan of good mornings in general, but especially not after squatting and doing SLDLs.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

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CowPimp

My suggestion is you print out that program, take in the bathroom with you, and wipe your ass with it after the next time you take a crap. It's bad; it's really bad.

Just go read the stickies and put together something basic.

Goob's program is decent. I would probably not be performing squats, RDLs, deadlifts, AND good mornings, but on the right track I think. I would drop one of those and perform some unilateral movement instead (Lunges for example), and maybe drop a second one to be replaced with something a little easier on the spine (Pullthrough, glute ham raise, etc.)

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goob

Exfatty, listen to cowpimp and P-funk, they certainly know there shit.

If you want to progress, then take their advice and digest the stickies.

Good luck.