Is my 3 day split good?

[gigaldor]

Tomorrow my holiday starts and i want to go to the gym again.Cause its holiday ,i only want to lift 3 day per week.The routine i thought is :
Day 1 - chest and back:
- Bench press
- Bent-over row
- Weighted pull-up or chin-ups
- Weighted dip or Db bench press

Day 2 - legs:
- Squat
- Deadlift
- Lunges
- Calf raises

Day 3 - shoulder & arms:
- Push press or Military
- Close-grip bench press
- Db curls or BB
- Shrugs or lateral raises

Abs:2-3 days per week at the end of the workout.

I want to start with 4 sets of lower reps,adding reps from week to week and when i reach 12 reps for example,add more weight,repeat.I want to add muscle mass with this routine.Is this ok or should i go for a 4 days split?Or should i do this but with more volume?

 

[stevesmi]

simplify things a bit here.

this is what i do

1. pulling
2. pushing
3 legs

also don't do the same exercises. find something new to do everytime as long as you are doing your splits

the same routine over and over will cost you gains long term

 

[gigaldor]

simplify things a bit here.

this is what i do

1. pulling
2. pushing
3 legs

also don't do the same exercises. find something new to do everytime as long as you are doing your splits

the same routine over and over will cost you gains long term

When i lifted weight last time ,this was my routine but i changed it a bit cause doing overhead presses after bench killed my shoulders.

 

[stevesmi]

yeah let it kill your shoulders.. that is the point of splits.. if you have a 3 day split and workout ED you will be using that muscle group every 4 days. if you take a day off anywhere in there it will be every 5 days. so your shoulders have plenty of time to heal

 

[EZ_E]

simplify things a bit here.

this is what i do

1. pulling
2. pushing
3 legs

also don't do the same exercises. find something new to do everytime as long as you are doing your splits

the same routine over and over will cost you gains long term

Sticky ^^^

~EZ

 

[gigaldor]

yeah let it kill your shoulders.. that is the point of splits.. if you have a 3 day split and workout ED you will be using that muscle group every 4 days. if you take a day off anywhere in there it will be every 5 days. so your shoulders have plenty of time to heal

Its not like killing them in a good way.After doing bench ,i can barely do presses,its not my actual strength on them.

 

[stevesmi]

^^^I understand.. if you are going heavy on your bench press then lighten up on your presses. or you can take a 10 minute break and then continue your workout to let the shoulders rest. JMHO. you should mold your routine though to what suits you best.. experience is crucial to determining your best workout strategy.

i have an issue with pumps right now on my cycle so i know what you are talking about.. I just push through the pain and complete my workout. take a few minutes to sit down

 

[ExtraMile]

Its not like killing them in a good way.After doing bench ,i can barely do presses,its not my actual strength on them.

Your benching wrong then if its putting so much stress on your shoulders that it inhibits their range of motion/makes it painful afterwards...

(I also use the legs/push/pull split)

 

[stevesmi]

Your benching wrong then if its putting so much stress on your shoulders that it inhibits their range of motion/makes it painful afterwards...

(I also use the legs/push/pull split)

yeah good point, he might be taking something that is giving him pumps as well.

I like the legs/push/pull split as well.. i started it probably 6 months ago, I hawked it off a bodybuilder who was using it. and its been a great split for me.