Anyone man enough to improve on this 3 day split

[plug1]

Any improvements or comments welcome

Day 1 chest and tris

dumbbell flies 4 sets
flat bench 4 sets
incline bench 4 sets
cable cross overs 4 sets
cable push downs 4 sets
skulls 4 sets

Day 2 legs and shoulders

leg extensions 4 sets
squats 4 sets
leg press 4 sets
leg curls 4 sets
calve raises 4 sets
front shoulder raises 4 sets
lateral raises 4 sets
military press barbell 4 sets
dumbbell shoulder press 4 sets
shrugs 6 sets

Day 3 back and bi’s

wide grip chins 4 sets till failure
seated row 4 sets
lat pull down 4 sets
deads 4 sets
standing barbell curls 4 sets
cable curls 4 sets


And whet the f**k are skulls?

 

[The Shadow]

I would do:

Chest and Back
Legs
Shoulders and arms

Skulls are nose breakers.

 

[plug1]

Thanks for the quick reply Cornholio, Im not to worried about how its split but more onn the excersises used. But heres the inevitable question... whats a nose breaker?

 

[frorider6]

Flat on your back, hold a bar up like you would do a close grip bench press. Then lower the weight using only your elbow as the fulcrum. Your upper arm should remain perpendicular to your body as you lower the bar towards your face. I prefer to take the bar towards my forehead as opposed to my nose.

 

[plug1]

Thanks fro, any changes you would make to the excercises there? How did you go with your routine, the old school one?

 

[frorider6]

Thanks fro, any changes you would make to the excercises there? How did you go with your routine, the old school one?

The following is only my opinion. Do what works best for you.

Day 1. I wouldn't do flies first.

Day 2. I wouldn't do leg extensions first either. Save your strength for the presses. And I would do either Hanging Leg Curls or Stiff Leg Deadlifts for hams.

Day 3. I would do deads first, followed by the chins. I would substiture barbell rows for the seated cable rows. Also, since you're doing wide grip chins, I would do close grip (parallel grip with the bar that looks like this || ) for lat pull downs.

 

[Belial]

I wouldn't do so many sets...

I'd be worried about the energy levels near the end of your legs/shoulders day. That's a LOT of lifting to do in one session, even if you're still pushing it as hard as you can near the end, I doubt you could do those DB presses justice.

I'd also do squats FIRST for legs. No sense pre-exahusting with leg extensions.

 

[Lord_Suston]

If your ego can take the plunge switch the order of bench and do incline first since this motin uses more types of muscle than flat bench. proceed to Flat and you will be using less weight, trust me and after about 4 weeks switch back and you will definetlety be a lot stronger.

 

[bignate73]

way too much volume.

4 sets of practically everything.

keep your big basics maybe at 4 sets if you want but isolations drop em to 2 sets (3 max)

mil presses AND dbell presses? there has to be some lacking in intensity if you can do both. i can normally squeeze out dbells and hit 2 sets of machine presses with a drop set MAYBE. if i were to work at 100% intensity for 8 full set of presses especially after legs, i just dont think its possible or necessary. shoulders (though we want em big) are not a big muscle group.

back, if you are hitting 4 sets of pullups to failure and some solid rows, you should be set, the extra lat pulldowns could be good if you switch your grip up maybe but no need for 4 sets. 2 maybe. even try single arm lat pulldowns, no rest just keep going back and forth. i noticed you had deads on there, which is why i recommend dropping the pullups or lat pulldowns. your gonna be baked and possibly overworked and something will suffer.

what you should do is take SOME of your favorite movements and use them. what looks cool on paper ends up being a challenge in reality because with all out effort you will end up cheating yourself or going through the motion with submaximal intensity. (not saying anything about your conditioning) i just like to keep the motions simple, stimulate and get the hell out. i love training but have found that very little (volume) is needed to stimulate growth. lighten the amount of workload and you can continue to progress past those people spending 2 hours in the gym that should have left an hour and fifteen minutes ago but are just going through the motions.

peace