Rate my 3day Split?

[ripped_k1d]

This is something I've been working on for a few nights, haven't done it in theory yet. What do you guys think?

Workout Plan 5/20/12

Monday-- Legs/ Shoulders/ Calves
Legs
1. Squat
-135 x 12
-205 x 10
-225 x 6 super set 135 x 10
-either 280 or 315 for 6-8 reps
2. Leg extension
4 x 15 90/100/110/120 progression from 15 to 8 reps
3. Leg curl
4x 90/100/110/120 progression to 15-8reps
Calves
1. standing calf press 3x20 285/300/350
2. Seated calf raises 3x25 35/45/45
3. Bother exercises supersetted with calves raises no weight on stair edge alternating foot x15
Shoulders
1. Military press
-3x12 35/40/45 Supersetted with FS/SD raises
2. Front/side raises
3x15 15/17.5’s
3. Y’s, T’s, M’s, I’s
3x8 all in a row super setted 12lbs
4. Rear Cable Laterals extra set for burn/pump

Tuesday- Chest/Tri’s/ABS
Chest
1. DB flat bench/ super set pushups 4x15/12/10 50’s/55’s Incline, decline/ regular pushups
2. Incline bench machine, 3x12 70 lbs
3. Decline DB’s 3x12 40’s
4. cable fly’s 3x15 20’s
Tri’s
1. Dips 2x failure
2. tricep chair pushdowns 3x10 225
3.overhead tricep extensions with rope 2x 15
4.Single rope tricep extension 3x12
5. Pull downs/reverse pull downs 3x15 3x15
ABS
5min ab’s
-Everything for 30seconds, Basic crunch, RT oblique crunch, LFT oblique crunch, bicycle crunch, Reverse Crunch, Long Arm crunch, Cross over crunch, half Curl, vertical Leg crunch, Plank


Wednesday- Back/Bi’s
Back
1. Deadlifts double overhand grip 4x15/12/10/8 I can’t go heavy because of elbow 45/ 45+25/ 45+45/ 45+45+25
2.Lat pull downs behind the backx1, wide gripx3
3. Pull ups 3x Failure
4. Incline Rows 3x 12/10/8 45/45+25/45+45
Bi’s
1. Regular/ hammer curl super set 3x10 25/30
2. Concentration curls 3x10/8 20/25
3. Incline Bench curl super set with Hammer’s
4. Cable curls/ Reverse curls 3x15 27.5/32.5/37.5


Thursday- ABS/Stretch
Abs
1. Hanging leg raises weighted
2. Weighted crunch machine
3.Russian twists
4. Jack knifes
5. Scissor kicks
6. Planks

Friday- Light legs/ Traps/Shoulders/ Calves
Legs
1. Squat 4x15/12/10/8 135/205/225/super set with 135
2. Single leg-press 3x10 135/225/315
3. Leg Extensions 3x10 90/100/110
4. Glute curls 3x10 90/100/110
Shoulders
1. Arnold press 3x10 35/40/45
2. Super setted with Front/Side raises 3x10 15’s
3. 4way Jobe’s for shoulder 3x8 12lbs
Traps
1. Shrugs 2x10 75’s DB
2. Behind the back shrugs 2x10 barbell 105
Calves
1. Donkey Raise 3x15
2. Seated calve chair 3x15

Sat- Chest/Tri’s/ABS
Chest
1. DB Bench 3x12/10/8 HEAVY
2. Decline DB 3x12/10/8 Heavy
3. Incline flies 3x15/12/10

Sunday Back/ Bi’s/Traps
Back
1. Kroc Rows 3x10/8/6 HEAVY
2. Reverse Fly’s 3x15
3. Lat pulldowns Wide grip 3x15
4. handle pull downs narrow, pinch scap 3x15
5. Pull ups 2x failure
Bi’s
1. Hammer Curls 3x12/10/8 HEAVY
2. Curl 21’s 3x7x7x7
3. Cable curls 3x20/15/10
Traps
1. Shrugs 3x10 70’s
2. Seated shrugs 3x10 45’s

Forearms Do every other day for elbow P.T.
1. Wrist curls/ reverse
2. Wrist roller

Exercise bank
1. Romanian deadlift
2. Aussie Pushups
3. Arnold press
4. Rear cable Laterals
5.

 

[die faster]

i will never understand why people dont think benching is hitting their shoulders

 

[Evan Tipps]

I like it. Except your doing more bis then you are legs.. something wrong there.

 

[joeblow12345]

I dont like it at all. Way too much volume for a beginner. You will be over trained and plateaued quickly. I think 3-4 days a week is more than enough work. You have to leave yourself time to grow. A better 3 day a week split is push, pull, legs. You only need compound movements at this point. Work on squat, bench, dl, rows, pull ups, leg press, ohp, shrugs, and a little isolation work for shits and giggles.

Sent from my DROID BIONIC using EliteFitness

 

[ripped_k1d]

i will never understand why people dont think benching is hitting their shoulders

I'm thinking about going legs/shoulders then back/bi then chest tri to give shoulder's a day rest. I'm going to implement that change if my training partners agree. Thanks though I agree.

 

[the small soldier]

better: Pick 3 exercises for each large body part. 2 compound and 1 isolation. workout 3 days a week to start. MWF.

example
Monday
Legs: Squats 3 sets of 10 reps, Romanian deadlifts 3 sets of 10. leg press 3 sets of 10. walking lungs 3 sets for 10. Calf raises 10 sets of 10. Abs 3 sets of 20 crunches.

Wendsday: chest triceps shoulders, Pick 2 pressing exercises for chest, pick I isolation exercise for chest like flyes or pec deck. Do 1 type of shoulder press for 3-4 sets, then do some shoulder flyes (hit all 3 heads) do 2-3 exercises for triceps

Friday: back and biceps and abs (again) Deadlift 3 sets of 10. wide grip pull down 3 sets of 10. close grip seated row 3 sets of 10. Pull ups (aim for 25 reps total regardless of set) 2 bicep exercises. 2 ab exercises.

 

[the small soldier]

you need to simply your routine and focus on feeling muscles work and also perfect form.

 

[ripped_k1d]

REVISED

Workout Plan 5/20/12

Goals: Hypertrophy, Protect my elbow which is still healing from TJ
I know there is a huge amount of volume, I am very well supplemented.... I keep rest periods short and I like to train with my heart rate up the whole time, to jack up my BMR. Much rather do volume and lower weights and protect the integrity of my joints because my knee and elbow are both jacked up. Even so I go heavy on squats, deadlifts, bench, 1x a week for a max, and the second time around I work slightly lower weights and really try to execute with perfect form.

I am simplifying this, Its not a true 6day workout, in reality I go MTW no matter what, and If I feel good and have time I hit everything a second time later during the week for lighter reps and isolation. I’m training for hypertrophy my elbow and other joints can’t handle moving heavy weights right now.

Monday-- Legs/ Shoulders/ Calves
Legs
1. Squat
-135 x 12
-205 x 10
-225 x 6 super set 135 x 10
-either 280 or 315 for 6-8 reps
2. Front squat 3x12
3. Stiff Legged deadlifts 3x12
Calves
1. standing calf press 3x20 285/300/350
2. Seated calf raises 3x25 35/45/45
3. Bother exercises supersetted with calves raises no weight on stair edge alternating foot x15
Shoulders
1. Military press
-3x12 35/40/45 Supersetted with FS/SD raises
2. Front/side raises
3x15 15/17.5’s
3. Y’s, T’s, M’s, I’s (warm up) before anything else
3x8 all in a row super setted 12lbs
4. Rear Cable Laterals extra set for burn/pump

Tuesday- Chest/Tri’s/ABS
Chest
1. DB flat bench/ super set pushups 4x15/12/10 50’s/55’s Incline, decline/ regular pushups
2. Incline bench machine, 3x12 70 lbs
3. cable fly’s 3x15 20’s
Tri’s
1. Dips 2x failure
2. tricep chair pushdowns 3x10 225
3.overhead tricep extensions with rope 2x 15
4.Single rope tricep extension 3x12
5. Pull downs/reverse pull downs 3x15 3x15
ABS
5min ab’s
-Everything for 30seconds, Basic crunch, RT oblique crunch, LFT oblique crunch, bicycle crunch, Reverse Crunch, Long Arm crunch, Cross over crunch, half Curl, vertical Leg crunch, Plank

Wednesday- Back/Bi’s
Back
1. Deadlifts double overhand grip 4x15/12/10/8 I can’t go heavy because of elbow 45/ 45+25/ 45+45/ 45+45+25
2.Lat pull downs wide gripx3
3. Pull ups 3x Failure
4. Incline Rows 3x 12/10/8 45/45+25/45+45
Bi’s
1. Regular/ hammer curl super set 3x10 25/30
2. Concentration curls 3x10/8 20/25
3. Incline Bench curl super set with Hammer’s
4. Cable curls/ Reverse curls 3x15 27.5/32.5/37.5

Thursday- ABS/Stretch
Abs
1. Hanging leg raises weighted
2. Weighted crunch machine
3.Russian twists
4. Jack knifes
5. Scissor kicks
6. Planks

Friday- Light legs/ Traps/Shoulders/ Calves
Legs
1. Squat 4x15/12/10/8 135/205/225/super set with 135
2. Single leg-press 3x10 135/225/315
3. Leg Extensions 3x10 90/100/110
4. Glute curls 3x10 90/100/110
Shoulders
1. Arnold press 3x10 35/40/45
2. Super setted with Front/Side raises 3x10 15’s
3. 4way Jobe’s for shoulder 3x8 12lbs
Traps
1. Shrugs 2x10 75’s DB
2. Behind the back shrugs 2x10 barbell 105
Calves
1. Donkey Raise 3x15
2. Seated calve chair 3x15

Sat- Chest/Tri’s/ABS
Chest
1. DB Bench 3x12/10/8 HEAVY
2. DB decline 3x10
3. Incline flies 3x15/12/10
4. Close grip bench
Tri’s
1. Rolling tricep extensions

Sunday Back/ Bi’s/Traps
Back
1. Kroc Rows 3x5 HEAVY
2. Reverse Fly’s 3x15
3. Lat pulldowns Wide grip 3x15
4. handle pull downs narrow, pinch scap 3x15
5. Pull ups 2x failure
Bi’s
1. Hammer Curls 3x12/10/8 HEAVY
2. Curl 21’s 3x7x7x7
3. Cable curls 3x20/15/10
Traps
1. Shrugs 3x10 70’s
2. Seated shrugs 3x10 45’s

Forearms Do every other day for elbow P.T.
1. Wrist curls/ reverse
2. Wrist roller

Exercise bank
1. Romanian deadlift
2. Aussie Pushups
3. Arnold press
4. Rear cable Laterals

 

[Colstreamer]

I don't get why you have a whole day for stretching and abs yet you got legs and shoulders together?

Personally I feel legs should be the most gruelling day of the week for you, why not have one day just for legs that way you can really work them as hard as possible? After my leg days I can barely walk let alone do military presses etc.

 

[ripped_k1d]

Good point when I was squatting my heaviest (405 for reps) I would show up, squat and then just sit and do some half assed shoulder stuff for a bit and rest. I was so fucking fried. But I need at least 1 day of rest and my core is REALLY lagging. Somebody just told me that my top 30% of my body belonged on a different lower 70% than what I have.. It hurt because I rip on people with top heavy frames all the time. Made me feel really self conscious. I think its because my back/bi spread looked so fuckin sexy