3 Day Split Template

[TravFlex91]

Figured id post it.
It's basically my current regiment and I'm enjoying it so far.
(M,W,F)

PUSH DAY
Day 1 - Chest, Triceps, Delts

2 x 10 Bench press
2 x 10 Close-grip bench press
2 x 10 Incline bench press
2 x 8 Dumbbell flyes
2 x 8 Skull crushers
2 x 10 Tricep extensions
2 x 15 Front dumbbell raise
2 x 15 Side dumbbell raise



PULL DAY
Day 2- Back,Biceps

2xF Pull ups
2x10 Pull downs
2x10 iso laterals
2x10 barbell curls
2x10 conc. curl
2x10 dumb. Curl



LEG DAY
Day 3- Legs

3x15- Leg press
3x15-Calf raises
3x10- Squats
3x15- Leg curls.
3x10- Dumbbell Lunges

 

[joeblow12345]

I think your limiting your back development by not doing rows. They build thick slabs of mass on your back. Pull ups are great for width but IMO rows are supperior for thickness.

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[TravFlex91]

I think your limiting your back development by not doing rows. They build thick slabs of mass on your back. Pull ups are great for width but IMO rows are supperior for thickness.

Sent from my SPH-D710 using EliteFitness

ISo lateral rows are also good for mass and overall development.
Every 2nd back day I do rows though.

 

[joeblow12345]

ISo lateral rows are also good for mass and overall development.
Every 2nd back day I do rows though.

I personally do rows and pull UPS twice a week. I switch between tbar rows, chest supported rows, barbell rows, and DB rows. But as long as your doing them you should be ok.

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[Evan Tipps]

I like it! Except for youre doing as much biceps as you are triceps.. and quads pretty much, but biceps are super small! But whatever works works

 

[TravFlex91]

I like it! Except for youre doing as much biceps as you are triceps.. and quads pretty much, but biceps are super small! But whatever works works

Even with a small muscle group like bi's it's good to get 12 sets in.. That's my reasoning and understanding.
I like to kill everything so it grows like a mo'

 

[Evan Tipps]

Im the same way. I just thought most people werent like that! I get 16 sets a week for bis i think

 

[ALIN]

Figured id post it.
It's basically my current regiment and I'm enjoying it so far.
(M,W,F)

PUSH DAY
Day 1 - Chest, Triceps, Delts

2 x 10 Bench press
2 x 10 Close-grip bench press
2 x 10 Incline bench press
2 x 8 Dumbbell flyes
2 x 8 Skull crushers
2 x 10 Tricep extensions
2 x 15 Front dumbbell raise
2 x 15 Side dumbbell raise



PULL DAY
Day 2- Back,Biceps

2xF Pull ups
2x10 Pull downs
2x10 iso laterals
2x10 barbell curls
2x10 conc. curl
2x10 dumb. Curl



LEG DAY
Day 3- Legs

3x15- Leg press
3x15-Calf raises
3x10- Squats
3x15- Leg curls.
3x10- Dumbbell Lunges

If you ENJOY it then stick with it,,,when you start dreading it,,,thats time to switch it up.