Please Evaluate my Workout

[Shades McCool]

I have switched to this new day because my old splits were getting boring.

Day 1 Tri's and Bi's:
-Bench (3x3, 3x5, 5-3-1, 10-8-6) Rotating every week and keeping records
-Standing Push Downs 3x8-10
-Preacher Curls 3x8-10
-Push Downs with the rope 3x8-10
-Cable Superman Curls 3x8-10
-Close Grip Bench 3x8-10
-Dumbell Curls and Hammer Curls3x8-10
-Kickbacks 3x8-10

Day 2 Legs:
1. Squat (3x3, 3x5, 5-3-1, 10-8-6) Rotating every week and keeping records
2. Leg Press 3x8-10
3.Hamstring Curls 3x8-10
4.Leg Extension 3x8-10

Day 3: Chest
1. Flat Dumbell Bench 3x8-10
2. Barbell Incline Press 3x8-10
3. Pec Deck for flys 3x8-10
4. Decline Barbell 3x8-10
5. Wide Dips 3x8-10

Day 4: Back and Shoulders
1. Dead Lift (3x3, 3x5, 5-3-1, 6-4-2)Rotating every week and keeping records
2. T-Bar Rows 3x8-10
3. Close Grip Lat Pulldowns 3x8-10
4. Lat Raises 3x8-10
5. Shoulder Press 3x8-10
6. Front Raises 3x8-10
7. Shrugs 3x8-10

Yes I know I did bench on my tri's and bi's day but I use a narrower grip than most and I also want to do bench on monday because I dont want to do it on chest day bc I dont want my tri's to be sore at all.

Just let me know what you think.

Thanks in advance!

Shades

 

[gettinlarger]

on your tris/bis day ... if youre gonna bench, do it closed grip, and push with your triceps, not your chest. that shit works well. also, do one body part fully before you move to the next. like, dont do curls, then kickbacks, then curls, then extensions. all bis first, then all tris, or vice versa.

 

[tzan]

on your tris/bis day ... if youre gonna bench, do it closed grip, and push with your triceps, not your chest. that shit works well. also, do one body part fully before you move to the next. like, dont do curls, then kickbacks, then curls, then extensions. all bis first, then all tris, or vice versa.

Why do you say this?? I usually agree if your pairing push and pull muscles together(chest/tri's), but if your doing opposite muscles(bi's/tri's) what's the benefit of doing them all at once?? When I pair arms together, I persoanlly find a better strentch if I'm switching back and forth every set.

 

[Shades McCool]

Who is right???

Shades

 

[gymtime]

I'm going with gettinlarger. I think it's best to focus on one muscle group at a time.

 

[JOKER47]

I do chest/tri's and back/bi's for that portion of my split. I like to alternate between each muscle group during the session. (example: flat DB bench, then CG press, then incline DB press, then skull crushers, etc....) For a total of three lifts for each body part.

I found that for me, I get more out of each individual lift when I give each muscle group a little time to rest before the next excercise. However, I did also find that in doing that, the order of excercises made a big difference for me. They don't get complete rest due to the way they are coupled. (Chest/tri's, back/bi's, shoulders, legs)

Again, this is just what seems to work the best for me.


.02,
Joker

 

[b fold the truth]

I used to work chest and back together and I would do my set of flat bench and then go straight to the chin bar and do a set of chins.

I also did bic and tric on the same day. I'd do a set of close grips then straight to a set of standing bar curls.

On arms...it really didn't batter because they were small muscles...but on chest/back...oxygen was always the limiting factor if I was training intense.

B True