3-day split (bulk)

[lifter0491]

based on the 3 day split… This is the one I think I will use as my stable one and the others for variation… I add in abs and forearms once a week in the routine when I have the time and or the energy…


Chest/triceps

Flat BB bench press 3 x 6 reps
Incline DB Bench press 3 x 6 reps
Leaning forward weighted dips 3 x 8 reps
Close grip bench press 2 x 6 reps
Skullcrushers 2 x 8 reps

Rest

Legs/Shoulders

Front Squats 3 x 8 reps
Straight Legged Deadlift 3 x 6 reps
Calve raises 3 x 12 reps
Military press 3 x 6 reps
Side laterals 2 x 8 reps
Bent over raises 2 x 8 reps

Rest

Back/ biceps

Deadlifts 3 x 6reps
Wide grip chins 2 x 8 reps
Close grip chins 2 x 8 reps
Bent over BB rows 3 x 6 reps
DB Shrugs 3 x 15 reps
BB bicep curl 2 x 6 reps
DB Hammer curl 2 x 8 reps

Rest

Rest

for absi tend to stick with...

Hanging leg raises
Weighted crunches

for forearms i tend to stick with...

Behind the back BB raises 3 x 15 reps... but do change them up from time to time...

Also some grip work after every workout...

1-2x10 warmup sets (not too heavy, but a bit challenging during last reps) before compound lifts.



what do you think about this routine?

 

[BeastinTheEast]

I like it man! Just make sure you eat enough and you should grow like a weed on that if your training hard.

 

[Bullseye Forever]

I like it man! Just make sure you eat enough and you should grow like a weed on that if your training hard.

i agree with BeastinTheEast,good routine,but alot of volume so like he said you are going to have t to eat aand rest

 

[baowoyi]

Deadlifts 3 x 6reps
Wide grip chins 2 x 8 reps
Close grip chins 2 x 8 reps
Bent over BB rows 3 x 6 reps
DB Shrugs 3 x 15 reps
BB bicep curl 2 x 6 reps
DB Hammer curl 2 x 8 reps

i agree with BeastinTheEast ,too
______________________
Classic Bridesmaid Dresses|Black Junior Bridesmaid Dresses|Sheath Wedding Dresses|Maternity Wedding Dresses

 

[ironpower]

this is close to my schedule and it works for me