Advice needed & rate my 3 day split

[Chunk]

Hi,

Only my second post so sorry if this is in the wrong place, was just wondering if people with a lot more experience than me could look over my routine and let me know if it looks ok, what could i change etc...

I only work out in the small office gym, it has what i need and i usually try and use free weights as I have been told these will give the most benefit.

I take a protein supplememt each morning before training and straight after training that night, i eat well, try to reduce carbs where possible etc...

I probably dont lift as heavy as I could, I generally try and increase the weight a litle for each set i.e. 15kg (Set 1), 17.5kg (Set 2) & 20kg (Set 3)

I've been using the following routine for about 2-3 months and I am noticing steady gains, the problem is I'm not sure if these gains could be magnified if changed excercises etc.. I dont want to kill myself in the gym, im the type of person who will stop going if that was the case, I enjoy my workouts and I feel a nice 'Pump' following each session.

I do struggle with biceps and I have been thining about changing my workout so I do biceps and legs on the same day, I think my back exercises may be tiring my arms, I generally dont finish my sets

I would be very grateful for any advice you could give me, so much conflicting info on the web, starting to get confused!!

Thanks

OK, here goes!

1 Minute rest between reps

Chest & Triceps ??? Increase Weight gradually with each set

· 3 x 10 Bench Press
· 3 x 10 Incline Bench Press
· 3 x 10 Pec Deck or 3 x 10 Decline Bench Press

· 3 x 10 Close-Grip Bench Press
· 3 x 10 Tricep extensions
· 3 x 10 Tricep Pulldowns or 3 x 10 Rope Pulldowns

· 2 x 15 Ab Crunches

· 15 Minutes Cardio

Biceps, Back, Traps & Forearms

· 3 x 10 Lat Pulldowns
· 3 x 10 Low Rows
· 3 x 10 Bent-Over Rows

· 3 x 10 DB Shrugs

· 2 x 10 Wrist Curls

· 2 x 12 Hammer Curls
· 2 x 12 Alternate Curls
· 2 x 12 Concentration Curls

· 2 x 15 Ab Crunches
· 15 Minutes Cardio


Shoulders & Legs

· 3 x 10 Seated Shoulder Press
· 3 x 10 Lateral Raise
· 3 x 10 Rear Delts (On Pec Deck)

· 3 x 10 Leg Press
· 3 x 10 Leg Extensions
· 3 x 10 Leg Curls

· 2 x 15 Ab Crunches

 

[Chunk]

Oh and i forgot to say, I have to be very careful when performing any type of leg exercise due to arthritis in both knees (thats rugby for ya!) So i do struggle performing squats and lunges.

 

[Bonesaw]

Looks good as far as I know, its pretty much exactly what I do.

 

[Chunk]

Thanks Bonesaw, I'm going to add a few different exercises to the list so I can chop and change, glad to hear it isnt a mile off though!

 

[Bonesaw]

bump for more expert advise

 

[nova1970sb]

i am no expert, but personally i would start day two off with deadlifts, also do bent over rows before low rows, and if you can do pull ups i would do them rather than pull downs. and day three i would throw away leg press and do some squats. i would also choose only 2 bicep work outs, thats a pretty small muscle to take that much abuse. but thats just me. keep it up man!

 

[Chunk]

Thanks Nova,

I've tried deadlifts before and it's certainly something I'm going to re-introduce into the routine, I do usually change the order of my workout on each day so i never try and start with the same exercise. I've tried pull ups about 3-4 months ago, I was suffering from golfers elbow at the time and to be honest I thknk I 'Yelped' on the first pull and gave up lol! May give them a go today when I'm in the gym though!!

I've actually tried for the first time this week to put my shoulders & back together on day 2 and today I'm doing biceps & Legs just to see if my biceps can take a little more then compared to when I do them with my back workout.

Many thanks for the continued advice, very helpful

 

[Kenny Croxdale]

I take a protein supplememt each morning before training and straight after training that night, i eat well, try to reduce carbs where possible etc...

Protein Cabohydrate Beverage

A carbohydrate/protein beverage provides more benefits.

Post Workout

You also want to have a Post Workout Beverage. Chocolate mik had been show to be a good post workout beverage.

I've been using the following routine for about 2-3 months and I am noticing steady gains, the problem is I'm not sure if these gains could be magnified if changed excercises etc.. I dont want to kill myself in the gym, im the type of person who will stop going if that was the case, I enjoy my workouts and I feel a nice 'Pump' following each session.

Tweeking your program will help.

I do struggle with biceps and I have been thining about changing my workout so I do biceps and legs on the same day, I think my back exercises may be tiring my arms, I generally dont finish my sets

What does that tell you?

It tell you that you getting plenty of bicep work from lat exercises. You biceps are the smaller muscle group.

Thus, your lat exercises ARE bicep exercises.

· 3 x 10 Lat Pulldowns
· 3 x 10 Low Rows
· 3 x 10 Bent-Over Rows

That means in doing the exercise above you prerformed 9 sets and 90 repetitions of bicep work.

How much more bicep work do you need?

· 2 x 12 Hammer Curls
· 2 x 12 Alternate Curls
· 2 x 12 Concentration Curls

Performing this bicep works means you perform 6 sets of 72 repetitions of bicep work.

Total Bicep Work

That means you end up performing 15 sets for 162 repetitions of bicep work.

The goal is to stimulate bicep/muscle growth...NOT to anillate muscle growth.

Cut BACK

Either cut your "bicep" exercise out completely or perform ONE bicep exercise after you Lat/Bicep Exercise!

Triceps

It is the same on your Chest Tricep Day

· 3 x 10 Bench Press
· 3 x 10 Incline Bench Press
· 3 x 10 Decline Bench Press

· 3 x 10 Close-Grip Bench Press
· 3 x 10 Tricep extensions
· 3 x 10 Tricep Pulldowns or 3 x 10 Rope Pulldowns

All of these exercise WORK your tricpes.

18 Sets of 180 Reps

That means you perform 18 sets of 180 reps for triceps.

You are beating the crap out of them!

Shoulder and Leg Day

Pressing movements work your anterior shoulders. That means you did 4 anterior shoulder exercises for 12 sets of 120 reps on your pressing day.

Pulling movements work the posterior shoulder. That means you did 3 exercise for 9 sets of 90 reps for your posterior shoulder on your lat day.

NO Shoulders on LEG DAY!

Cut the shoulder work out.

Leg Day

Leg extensions are a worthless exercise for the most part. You'll do better in chosing another exercise.

With that said, if leg extensions placates your libedo...do them.

Font

If I catch you using Font again like that, I am going to cut off your fingers.

Kenny Croxdale