Monday-chest tris
Flat bench 3x5
Incline 3x10
Weighted Dips 3xFail
Flies 3x15
Cable work 3-12-15
Wednesday-Legs shoulders
Squat 3x5
Lunges 3x15
Leg Press 3x10
Calve Raises 3x15
Military Press 3x8
Uprights 3x10
Friday Back Bis
Deads 3x3
Rows 3x8
Pulldows 3x10
DB rows 3x8
Pullups 3x Fail
BB curls 3x10
Hammers 3x10
My question is, since I usually do Fullbody routines, I always push each excersise to fail. But on a split, how far should I push each set? I mean, I am not used to doing so many excersies per muscle in a day. On a fullbody I did 1 every other day. IE: monday=bench...wednesday=Incline....Friday=Decline
Help meh out!
Shaines,
There are many many many split routines you can use doing a 3 day split.
First off you want to make sure you are not doing too much and overtraining. Or putting a ton of wear and tear on body.
#1 You should only be doing either deadlifts or squats weekly- not both. You will be putting too much strain on lower back and this will eventually kill you.
#2 Shoulders - you are missing lateral deltoid exercises and rear deltoid exercises.
#3 Too many exercises for back
Okay with that being said,...Here is my suggestion.
Monday- Chest/Triceps
Flat Dumbbell Bench Press 3 sets 10-12 (decreasing weight each set)
Incline Dumbbell Bench Press 3 sets 10-12
(decreasing weight each set)
Decline Dumbbell Bench Press 2 sets 10-12
(decreasing weight each set)
Cable Flys- 3 sets of 12 with weight that you can perform exercise with complete squeeze and hold on each rep.
Triceps- Superset- 3 sets
Tricep Pressdowns 10-12 reps
Rope Pulldowns 10-12 reps
Wednesday- Legs/Shoulders
Squats or Deadlifts- 3 sets 8-10 reps
Superset
Leg Extensions and Hamstring Curls 3 sets 10-12 reps
(decreasing weight each set)
Calve Raises 3 sets 12
Military Press 3 sets 10-12 reps
(decreasing weight each set)
Superset
Lateral Dumbbell Raises and Rear Deltoid Flys 3 sets 12 reps
Dumbbell Shrugs 3 sets 10-12 non-stop
(decreasing weight each set)
Friday- Back and Biceps
Bent-over Barbell Rows 3 sets 10-12
(decreasing weight each set)
Bent-over Dumbbell Rows 3 sets 10-12
(decreasing weight each set)
Wide-grip Lat Pulldown 3 sets 10-12
(decreasing weight each set)
Barbell Curls 10-12 reps
(decreasing weight each set)
Hammer Curls 10-12 reps
(decreasing weight each set)
****I set this up so you will have high intensity and high volume workouts. Encompassed around the idea that you will work each set "to death" max out the muscle and by decreasing weight each set you will keep targeted muscle group firing simultaneously hitting all the fibers while giving you blood gorging pumps. If you can perform 12 reps in your first set- keep weight the same for second set and drop weight on third set. When you aim at a specific rep to stop at you keep muscle from being maxed out. That's why I state 10-12 reps. You should be burning by rep 10 and need a spot for #11 and #12 reps.
I am not sure of your goals. But doing anything less than 8-10 reps is not "bodybuilding" nor creating an anabolic explosive growth environment for a muscle. HEAVY weight loads spell a targeted muscle missing out on its potential because other muscles recruit to help lift or move weight.
Again, this is only a suggestion, but it will work and you will grow if you follow the principles and eat, and get the right vitamins and nutrients pumping into your body. Good Luck!
