please check my new routine

[fqqs]

A (legs, back, biceps, abs)

front squat 4x6-10
RDL 3x8-12
leg extensions 2x15-20
DB rows 4x6-10
chin-ups 3x8-12
bb curls 4x6-10
weighted bicycle crunches 4x10-15

B (chest, shoulders, triceps, abs)

bench press 4x6-10
incline db press 3x8-12
seated db press 3x8-12
lateral raises 3x10-15
weighted dips 4x6-10
renegade rows 4x5-8
hanging leg raise 3x8-12

alternating 3 days a week.

what do you think about that ? i dont have time to train more than 3 day a week.

my priority is hypertrophy.

best regards and i hope you'll help me

 

[colorado]

That's a lot of working out in one session.

How long does it take you to complete each session?

 

[ihateschoolmt]

If i was you id do a push pull legs split instead

 

[DiGiTaL]

If you can work out three days a week then make three different work outs. Thats too much for each session.

 

[ANIMALHAUS]

If you can work out three days a week then make three different work outs. Thats too much for each session.

I agree.

 

[Phineas]

A (legs, back, biceps, abs)

front squat 4x6-10
RDL 3x8-12 OR deadlifts
leg extensions 2x15-20
DB rows 4x6-10
chin-ups 3x8-12
bb curls 4x6-10
weighted bicycle crunches 4x10-15

B (chest, shoulders, triceps, abs)

bench press 4x6-10
incline db press 3x8-12
seated db press 3x8-12
lateral raises 3x10-15
weighted dips 4x6-10 OR military press
renegade rows 4x5-8
hanging leg raise 3x8-12

alternating 3 days a week.

what do you think about that ? i dont have time to train more than 3 day a week.

my priority is hypertrophy.

best regards and i hope you'll help me

Keep the highlighted exercises (or opt for the optional red ones).

Split into one of the following options and alternate as A, B, A - B, A, B:

(1.) Push/Pull

A: Push - Front Squat; Bench; Dips OR Military Press
B: Pull - RDL OR Deads; DB Rows; Chinups

(2.) Upper/Lower

A: Lower Push/Upper Pull - Squat; Row; Chin
B: Lower Pull/Upper Push - Dead; Bench; Dips

(3.) Full-body mix

A: Squat; Bench; Chin
B: Dead; Rows; Dips

Read this sticky: http://www.ironmagazineforums.com/training/113873-selecting-proper-rep-ranges-your-program.html

Determine your goal (specifically) and orient your training to achieve that goal. Random/popular rep ranges aren't a very effective means to achieve your goal, even if you're looking for muscle development. Certain exercises work better with certain rep pattersn and intensities.

Eat a lot.

 

[fqqs]

thanks a lot for your advice

and what do you think about westside barbell modyfication by joe defranco ? is it worth trying or not ?

 

[onthesetflickr]

Yes I think it's a little packed. Try thinning it out and you will get better results.

 

[fqqs]

so what do you think about that routine (westside for skinny bastards ):

Max Effort Upper Body

A. flat bench press 3-5RM
B. db row 4x5-10
C. incline db press 4x6-10
D. reverse flys 3x12-15
E. hanging leg raise 4x8-15

LOWER BODY

A. front squat 4x8
B. bulgarian split squat 3x8-12
C. leg curls 3x8-12
D. overhand grip bb curl 3x8-10
E. renegade row 4x5-8
F. single-leg calf raise 3x20

REPETITION UPPER BODY

A. bb incline press 4x12-15
B. pull-ups 4x8-12
C. lateral raises 3x10-15
D. dips 4x5-10
E. alternate db curls 3x8-10
F. abs circuit

 

[beausdad]

So if your really looking for a great 3 day workout take a look at this

Day 1) squats. 6 working set, box jumps 4 sets of 15, lunges

Day 3). Flat bench. 6 working set, dips, and dumbbell incline

Day 5) deadlifts 6 working set, pull ups, and bent over rows

That's what I do when I'm on a 6-8 week 3 day a week program. I stay away from overhead press due to bad shoulders but the big 3 have put some big natural size on me.