I need a new 3 day split !

[gettinlarger]

Sounds like you would like DC.

 

[JollyRogers]

Anyone wanna hook me up with a new routine?

I need low low volume, high intensity, with reps of 3-4-5, anything higher don’t make the muscles grow much I found.

Id likes to focus on my Tri's (lower area around elbows), upper chest (neck area), calves (outsides) and hams (everywhere). And add an inch to the bi’s...lol; I want some 17's I know big tri's help hehe

My strong points are forearms, shoulders, lower chest, lats (too big for my frame if you ask me) look like wings when I raise my shoulder and flex em, then traps & thighs


I’m a 5"10' 195 lber almost 200, kinda jumps from 200 to 195, most of the weight is in my upper body, I have a naturally large upper body, I’m a scott..lol so I think a more focused lower body routine would benefit me the most in terms of lean body weight gain. I try to shoot for symmetry, don’t get me wrong though, my legs are equal for body composition in my opinion but it couldn’t hurt to gain some more weight in that area, just certain areas.

I will post a pic soon of my progress, I have been bulking big time, and I’m no longer cut like from my pic

I need a change.

 

[IronLion]

http://boards.elitefitness.com/forum/showthread.php?threadid=206105

read that...should work well for you

 

[JollyRogers]

will do ...

 

[slobberknocker]

here's mine

sun
DL 1x5
bent row 2x5
reverse row 2x5



tues
bench 1x5
incline 2x5
military 2x5


thurs
skwat 1x5
leg curls 2x8
weighted crunch 3x15