My new 3 day split routine--Please critique

[DRF666]

Day 1-chest/bi's/tri's

Bench Press 5x5
Incline Flyes 2x8-10
Incline Db Press 2x8-10

Bb Curl 5x5
Db Preachers 2x8-10
Concentration Curls 2x8-10

Skull Crushers 5x5
Overhead Db Ext 2x8-10
Db Kickbacks 2x8-10

Day 2- Legs/calves

Leg Press 5x5
Leg Extensions 2x8-10
Leg Curls 2x8-10

Standing Raises 4x8-10
Seated Raises 4x8-10

Day 3- Back/shoulders/abs

Front Pulldowns 5x5
T-bar Rows 2x8-10
Bb Shrug 2x8-10

Military Press 5x5
Upright Rows 2x8-10
Db Lat Raises 2x8-10

 

[DRF666]

with one rest day after day 3----working out total of 6 days per week

 

[AngryMuscles]

did it work for you??

 

[DRF666]

so far --- i kind of made it up myself just wanted to know if it is ok

 

[ManOfMuscle]

Do that 3 or 4 days a week not 6.

 

[mister69]

very simialr to needsizes 5x5 routine-

Day 1-chest/bi's/tri's

Bench Press 5x5
Incline Flyes 2x8-10
Incline Db Press 2x8-10

Bb Curl 5x5
Db Preachers 2x8-10
Concentration Curls 2x8-10

Skull Crushers 5x5
Overhead Db Ext 2x8-10
Db Kickbacks 2x8-10

Day 2- Legs/calves

Leg Press 5x5
Leg Extensions 2x8-10
Leg Curls 2x8-10

Standing Raises 4x8-10
Seated Raises 4x8-10

Day 3- Back/shoulders/abs

Front Pulldowns 5x5
T-bar Rows 2x8-10
Bb Shrug 2x8-10

Military Press 5x5
Upright Rows 2x8-10
Db Lat Raises 2x8-10

 

[NXG+]

My critique is....thats awful.

- no squats
- no pulls
- shitty isos like kickbacks
- waaaay to many excersises


just base it round more intensity or more volume on the primary compounds and drop most of the isolation work.

 

[DRF666]

thanks----much appreciated

 

[Double3]

My critique is....thats awful.

- no squats
- no pulls
- shitty isos like kickbacks
- waaaay to many excersises


just base it round more intensity or more volume on the primary compounds and drop most of the isolation work.

Exactly

 

[Eze]

Not a program I would use or recommend.

Stick to heavy compound exercises
Avoid using too many isolation exercises

Increase intensity, decrease volume

 

[DRF666]

Could i use possibly one compound for bi's (bb curl) and my work schedule is 1 24 hour shift with 72 hours off---should i stick with the 3 days on 1 off workout split??

 

[NXG+]

bb curl is not a compound, its an iso.

 

[DRF666]

sorry i meant 1 iso

 

[Diesel5555]

what ever happen to the good old core lifts???

 

[DRF666]

I switched it up----

Day 1

Back/Bis/abs

Bent over rows 4x8-10
Deadlifts 3x8-10
One arm row 3x8-10

DB curl 3x8-10
BB curl 3x8-10

Day 2

Legs/calves

Squats 4x8-10
Press 3x8-10
Stiff leg DL 3x8-10

Standing Raise 3x8-10
Seated Raise 3x8-10

Day 3

Chest/Shoulders/Tris

Flat Bench 4x8-10
Incline Bench 3x8-10
Pushups 3x10

Behind Neck Mil Press 4x8-10
Arnold Press 3x8-10


Close Grip Bench 3x8-10
Dips 4x 8-10

 

[DRF666]

Also on SHOULDER day --- shrugs 3x8-10

 

[NXG+]

waaaaay better excersise selection.

but my honest opinion?

IF you can hit ALL that supplemental stuff AFTER your core lifts (sq/bench/dl) then you're not hitting the big stuff hard enough.

 

[Double3]

Fuck shrugs

If you DL heavy enough your traps will grow.

 

[boostwagon]

Fuck shrugs

If you DL heavy enough your traps will grow.

shrugs are what 3 sets out of your workout? why would you skip them? you know they work. take the time to hit everything...if u want to grow efficiently.

 

[Popichulo]

Dumbell kickback are a garbage exercise if you knew physics youd know that, or even general anatomy.