3 day split

[bds20002002]

Advice????

oh yes. im natural and im working 3 day split. 3 days on 2 days off.

day 1: Squat(3 working sets),Stiff legs deadlifts(3 sets), leg curls(3 sets), Calves(3 sets). Schrugs 3 sets for traps.

day 2: Flat bence/incline dumbell press (6 sets), dips(3 sets)
Military press(3 sets)

day 3: Back(6 sets), Bis(5-6 sets) and forearms(3 sets)

day 4ff
Day 5ff

What do you think?

 

[Debaser]

Before I give you a routine, I would like to relay the following points of advice:

1. 3 training days in a row is too much work, even for one who is on lots of drugs.

2. Your volume is "almost" on target. The leg curls are unnecessary because of the stiff-legged deadlifts. You have a little bit too much pressing in there, and a little too much for biceps.

My suggested routine for a good mix of strength and size:

Monday

Dips 2 x 5
Incline Bench 1 x 10
Overhead press 2 x 5

Wednesday

Rows 2 x 5
Chins 1 x 10
Curl 2 x 5
Reverse Curl or wrist curl 1 x 10

Friday

Squat 1 x 5, 1 x 20
SL DL 2 x 10
Calf raise 1 x 12 DC method

----Note I did not include important accessory work, check the recent thread on this for suggestions.