3 day split superior to 4 day?

[lifter0491]

MONDAY (Chest, shoulders, triceps)
* Rotator cuff warm-up
One warm-up set at 50% and one at 70% 10 reps
* 30 degree incline bench D.B. press-(pectoralis major)
* Flat bench press barbell or dumbbell-(pectorialis major)
* Fly machine (Pec-Deck) or D.B. fly-(pectoralis major)
* Seated DB press or military to front (no warm-up because shoulders get warmed up with chest work)-(deltoids)
* Lateral raise- dumbbell or cable-(medial deltoids)
* Lying tricep extension on decline (no warm up because triceps get warmed up during chest and shoulder work)-(triceps)

WEDNESDAY (Legs)
One warm-up set at 50% and one at 70% - 10 reps
* Smith Machine Squats, Barbell squats or deadlifts (quadriceps, hamstrings and gluteals)
* Leg press-(quadriceps and gluteals)
* Leg extensions-(quadriceps)
* Stiff legged dead lifts (maintain slight arch in lower back- don't come all the way up to avoid relaxation of hamstrings) - (hamstrings)
* Lying leg curls - (hamstrings)
* Standing calves, Donkey calves or 45 degree calf-(gastrocnemius)
* Seated calf-(soleus)

FRIDAY (Back and Biceps)
* Rotator cuff warm-up
One warm-up set at 50% and one at 70% - 10 reps
* Pulldown across chest - (latissimus dorsi)
* Seated row-(latissimus dorsi and rhomboids)
* Bent over row or T-bar row-(latissimus dorsi)
* Shrugs - (trapezius)
* Reverse fly - (rear deltoids)
* Standing barbell curls - (biceps)
* Alternating dumbbell curls on incline - (biceps)



3 sets per exercise and 3 exercises per muscle group (so 9 sets per muscle group). 6 to 8 reps per set, 30 to 45 seconds rest

each set at maximum intensity

what do you think about this routine?

 

[MrMitcheyBoy]

Why not try MON- Chest, tri's TUES- shoulders, core WEDNES- rest THURS- back, biceps FRI- Legs, core SAT rest SUN rest (maybe a swim) This way you get plenty of rest which you need to grow and no overtraining.

 

[BoBoy]

Your routine looks good , chest/shoulders/triceps in the beginning of the week , legs in the middle and back & biceps at the end of the week . This is correct , I do the same routine except I do less exercises and more sets (5-6 sets) than you . Keep lifting . ~Bo

 

[BoBoy]

Why not try MON- Chest, tri's TUES- shoulders, core WEDNES- rest THURS- back, biceps FRI- Legs, core SAT rest SUN rest (maybe a swim) This way you get plenty of rest which you need to grow and no overtraining.

Why work your shoulders on tuesday when they are pre-exhausted from mondays chest work-out ? also your working your triceps 2 days in a row (mon/tue) . So yes you are overtraining , you would be better off to go with lifter0491"s routine , just my opinion after 30 years of weight training ....

 

[lifter0491]

THANKS!!

anyone else?

 

[lifter0491]

and what about doing it 6 times a week (alternating exercises, for example first half of week doing free weights and next doing machines)

monday: chest/shoulders/triceps #1
tuesday: legs #1
wed: back/biceps #1
thursday: chest/shoulders/triceps #2
friday: legs #2
sat: back/biceps #2
sun: OFF

 

[mistah187]

I recently(like 6 months) switched to a three day split from a 5 day. Basically same set up although I do back on mon chest wed and legs fri. I have seen better gains and have gotten a lot stronger so it is def working for me.

 

[MrMitcheyBoy]

Why work your shoulders on tuesday when they are pre-exhausted from mondays chest work-out ? also your working your triceps 2 days in a row (mon/tue) . So yes you are overtraining , you would be better off to go with lifter0491"s routine , just my opinion after 30 years of weight training ....

I didn't look at it like this but it works for me especially when im on cycle my recover time is crazy quick so when it comes back to monday after 2 days off im g2g. but i might change shoulders to friday. Thanks for advice.