Please critique workout plan

[jay_the_man]

- Currently only using/have dumbbells
- very weak in the chest area, never get a good pump, long arms so feel it a lot in delts and triceps. Figure this will improve as my arms get stronger..?

-----------------------------------------------
Day #1 - Chest/Back
CHEST
Pushups, feet raised - 3xfailure (is about 12-15total)
Incline DB Bench Press - 3x6-10
Incline DB Flyes - 2x8-10
BACK
DB Pullovers - 3x6-10
Lying Rows - 3x6-10
DB Shrugs -3x6-10
FOREARMS
DB Hammer Curls - 3x6-10
Curls Behind Back - 3x6-10
Wrist Curls - 2x6-10

-------------------------------------------------
Day #2 - Legs/Abs
QUADS
Squats - 3x15
HAMSTRINGS
Still legged Deadlifts - 3x8-10
CALVES
Single Leg Standing DB Calf Raise - 3x15
Seated DB Calf Raise - 3x15
ABS
Crunches w/ DB across Chest - 3x15
Reverse Crunches - 3x15

--------------------------------------------------
Day #3 - Shoulders/Arms
SHOULDERS
Arnold DB Presses or Shoulder Press - 3x6-10
DB Upright Rows - 2x8-10
DB Seated Rear Lateral Raise - 2x8-12
TRICEPS
2-Arm Overhead DB Extension - 3x6-10
Lying Tricep Extensions - 2x8-12
Dips between benches - 2x8-12
BICEPS
Standing Alternate DB Curls or DB Incline Curls - 3x6-10
DB Concentration Curls - 2x8-12

Cardio on off day.

 

[kingc_79]

is there a reason that you have to do it in 3 days? b/c chest and back grow better if done on different days,(for me anyways) b/c i really kill them both.

 

[blinddeafmute]

on a 3 day split, I like to break it up like this, because the muscle groups go well together.

day 1
chest tri's shoulders

day 2
Legs (quads, hams, calves)

day 3
back, bi's, forearms

Work abs whenever.

Chest and Tri's go together because most compound exercises work both.

Bi's and back go well together because most row movements work your bi's along with your back. Most bi workouts work out the forearms too.

They just seem to work well together like this. Less fatiguing other muscle groups when doing compound movements.