My first 3 day split

[ty2090]

Thanks everyone for even pausing to read this from a guy who just learned
today what a 3 day split even was.

*cough*

Here is my workout ( total candor feedback welcome.)

Day 1: Chest, Back, Abs

Chest:
1. Bench Press
2. Incline Press.
3. Push ups

Back
1. Assisted Chin Up ( I have it take 100 pounds off my weight)
2. D.B Bent Over Row
3. Wide Grip Cable Pulldown

4. Extension ( just body weight)
5.Oblique Extension

Abs:
1.Seated Crunch
2. Swiss Ball Crunch
3.Kneeling Oblique Crunch
4.Lower Body Twist
5. Swiss ball Hip Raise

Day 2: Legs

1. Machine Deadlift
2.Leg Extension
3. DB Lunge
4.Decline Calf raise on that sled platform thing
5. Seated Calf raise
6.Glute Kickback
7. Glute Bridge

Day 3

Yoga, and the previously mentioned Ab workout.

Day 4: Shoulders, Triceps, Biceps
Shoulders
1. Military Press
2. Front to Lat Raise
3.Shrug
4.Prone Rear Delt Row

Triceps
1. Bench Dip
2.Over head extension
3. Cable Pushdown

Biceps
1. Barbell Curl
2.Hammer Curl
3.Barbell Preacher Curl

Day 5:

same as Day 1

Day 6

Lite Yoga, simple cardio

Day 7

Same as Day 2.

This is a workout I am prepared to commit to.

My goals: learn to fall through on solid form, over the next 18 weeks go from 17% body fat to 8, gain 3 pounds of muscle. ( Newbie affect)

Thanks everyone, and Built, if you're reading this I discovered your blog.

 

[ihateschoolmt]

How many sets and reps are you doing? What kind of progression are you going to do?

 

[ty2090]

I'm doing 3 sets of 10 reps, and changing my weight once I can handle 3 sets of 15 reps.
This kind of workout is new to me, so I am easing my way in.

 

[alan84]

Too Many isolation exercises, IMO. Where is squat? I would change machine deadlift to an olympic bar deadlift. Btw, what is your training history? You want to decrease BF%, how is your diet?! Cutting body fat happens in your kitchen not at the gym.

 

[DiGiTaL]

All that for abs?

Machines? Not only are you overtraining, too many isolates. You dont need to do all that.

Focus on the compounds, focus on the heavy lifts.

 

[ty2090]

For my diet I am eating 2500 calories a day, 50% carb, 30% Protein, 20 % fat.
Which comes to about 30 grams of protein and 50 grams of carb.
I personally in the past usually only ate 30 grams of carb and like 20 protein.


Too many isolation exercises? And I am usually the deadlift machine because my core is weak and I'm a newb.
How many should I cut? And, I will change it so I squat one day a week, and dead lift once.

 

[calaja52]

why no rest days? your body needs to recover

 

[alan84]

For my diet I am eating 2500 calories a day, 50% carb, 30% Protein, 20 % fat.
Which comes to about 30 grams of protein and 50 grams of carb.
I personally in the past usually only ate 30 grams of carb and like 20 protein.


Too many isolation exercises? And I am usually the deadlift machine because my core is weak and I'm a newb.
How many should I cut? And, I will change it so I squat one day a week, and dead lift once.

You must be wrong with your diet numbers! There is no way that you take only 30 g of protein!! That's like one meal, if not half. Go to fitday.com and enter what do you eat for one day and come back with the macros such as protein, carbs, fat and total calories?

 

[ty2090]

You must be wrong with your diet numbers! There is no way that you take only 30 g of protein!! That's like one meal, if not half. Go to fitday.com and enter what do you eat for one day and come back with the macros such as protein, carbs, fat and total calories?

Well, I eat like....30 grams of protein and 50 carbs actually. I'm trying to
cut to 8 % body fat in 18 weeks.

 

[ihateschoolmt]

Lol 30g protein and 50g carbs are only 320 calories added together. that can't be right you would die in like a week.

 

[ty2090]

Lol 30g protein and 50g carbs are only 320 calories added together. that can't be right you would die in like a week.

whoops I was too vague- I meant per meal!

 

[alan84]

Well, I eat like....30 grams of protein and 50 carbs actually. I'm trying to
cut to 8 % body fat in 18 weeks.

What is your current weight? BF%. we will go from here!

 

[MDR]

I would avoid grouping Back and Chest together (two major muscle groups). In any case, you need more days off. You grow when you rest.

 

[Built]

Actually, I like back with chest.

To the OP, how about you read the link in my sig on getting started - homework 1 - re-evaluate your plan, post up the revisions and then ask for suggestions. Sound good?

 

[MDR]

Everyone has personal preferences. I usually group a large muscle group with a smaller muscle group. Just what works for me.

 

[Built]

That's a good way to train, too. You can go heavy chest and light back, and on another workout heavy back and light chest (or even tris). Or another arrangement. Lots of ways to train.

 

[ty2090]

Thanks Built, will do. And my B.F is 17 %

I'll also start my first journal.