3 day split... any suggestions?

[thajeepster]

Monday

Chest
Bench Press 10, 8, 6
Incline Press 10, 8, 6
Decline Press 8, 6
Dumbell Flys 8, 8, 8

Biceps
Preacher Curl 10, 8, 6
Hammer Curl 8, 8, 6
Concentration Curl 12, 10

Wednesday

Legs
Leg Press 12, 10, 8
Leg Curls 10, 10, 8
Leg Extensions 10, 10, 8
Calf Raises 15, 15, 15

Shoulders
Military Press 10, 8, 6
Lat/Front Raises Superset 10, 10
Shrugs 10, 10, 8

Friday

Back
Chin Ups 10, 8, 6
T-bar Row 10, 8, 6
Dumbell Rows 10, 10, 8
Dead Lifts 15, 12, 10

Triceps
Skull Crushers 10, 8, 6
Cable Extension 10, 10, 8
Close Grip Press 8, 8, 6

Off days i do 30 mins cardio, and abs

What do you think? Am I hitting everything?

 

[vegman]

No squats?

Other than that, I think it looks good IMO, but I would mix it up every week

 

[thajeepster]

Yeah, i usually do squats and press for my quads, but maybe Ill just do squats, I dont want to have to many sets. What do you think of switching press's with squat's every other week?

 

[vegman]

Yeah, i usually do squats and press for my quads, but maybe Ill just do squats, I dont want to have to many sets. What do you think of switching press's with squat's every other week?

I like to do squats every week and then mix up the rest of the leg workout, but I'm sure switching presses for squats and vise-versa every week would be just fine.

 

[TheCurse]

squat.

 

[TriZZle305]

I think u should squat and legpress every week

 

[HardTrainer]

I think you should learn not to trust the mainstream as i dont belive it or that routine will get you anywhere natural with average genetics

 

[Celtic Bhoy]

I think you should learn not to trust the mainstream as i dont belive it or that routine will get you anywhere natural with average genetics

whats wrong with it?

 

[HardTrainer]

whats wrong with it?

way to much volume, messing around with way to many exercsies having the mentality of the mainstream i.e." you have section off each muscle and train it hard for it to grow" not realising about manipulating hormone levels and the masive effect cortisol will play on your body with that routine.

when people realise that a 160lb natural guy with average genetics can gain over 30lbs of muscle in a year on a correct routine then messure that with what they gain then i think 99% of them will realise they aren`t gaining to the MAXIUM of what their human body CAN.

 

[P-funk]

I agree with Hardtrainer. try lowing the volume.

 

[ihateschoolmt]

way to much volume, messing around with way to many exercsies having the mentality of the mainstream i.e." you have section off each muscle and train it hard for it to grow"

when people realise that a 160lb natural guy with average genetics can gain over 30lbs of muscle in a year on a correct routine then messure that with what they gain then i think 99% of them will realise they aren`t gaining to the MAXIUM of what their human body CAN.

I completely agree. You grow most from compound exercises, not isolation. I have gained 30 pounds in 8 months from lower volume.

 

[mmuscle]

Not too bad a routine apart from the lack of squats, however remember to change your routine every couple of months or so to prevent your body from getting stuck in a rut

mmuscle

http://www.makemuscle.net

 

[Doublebase]

Its a pretty solid routine. What are your goals? I checked out your gallery. You are in good shape. You are really cut. If you just want to maintain what you have then I think it is a good routine. You could probably lower the volume a bit and be fine. If you are you trying to bulk then I don't think the routine is good.

 

[LAM]

personally I think the volume for legs is on the light side. unless you just have working sets posted and did not list the warm-up sets used

 

[thajeepster]

I usually start out with one warm up set of 20, I think that im gonna replace the leg curls with sldl's, and the extensions with dumbell lunges. Ive switched up my routine a little though, heres the updated one:

MON

Back
Chin Ups 10, 8, 6
Dead Lifts 15, 12, 10
T-bar Row 10, 8, 6
Dumbell Rows 10, 10, 8

Biceps
Preacher Curl 10, 8, 6
Hammer Curl 8, 8, 6
Concentration Curl 12, 10

WED

Chest
DB/Bench Press 10, 8, 6
Incline Press 10, 8, 6
Weighted Dips 8, 8, 6
Dumbell Flys 8, 8, 8

Triceps
Skull Crushers 10, 8, 6
Cable Extension 10, 10, 8
Close Grip Press 8, 8, 6

FRI

Legs
Leg Press/Squats 20, 12, 10, 8
SLDL 10, 10, 8
DB Lunges 10, 10, 8
Calf Raises 10, 10, 15

Shoulders
Military Press 10, 8, 6
Lat/Front Raises Superset 10, 10
Bent Over Rev Flyes 10, 10
Shrugs 10, 10, 8

What would you add to my leg routine? Maybe Ill move calves somewhere esle and add in another exercise.

 

[Doublebase]

Depends on what you are trying to do.

 

[thajeepster]

im trying to gain