My routine

[440Charger]

Hi all. Great site here. Even though i dont do roids i think their is a wealth of knowledge for natural body builders here. Anyways I was wondering if I could get some input on my routine. I do a 3 day split because the 4 day split was to much between my cardio and jiu jitsu classes.

day 1
Flat Dumb bells 3 pryamid sets 8 6 4
incline dumb bell 3 sets of 6-8
weighted dips 3 pryamid sets 8 6 4
Bicep curls 3 sets of 8-10
Squats 4 sets 8-10

Day 2
Dead lifts 3 pryamid sets 8 6 4
pull ups (used to do 3 sets of 8 at lighter body weight but going to do pull downs cause i cant get 3 sets of 8 anymore)
Bent over rows with reverse grip 3 sets of 6-8 (find i hit my back more with reverse grip. Normal grip i felt it alot in bi's)
Shrugs 3 sets of 6-8
Hamstring curls 3 sets of 8-10

day 3
Clean and press 3 sets of 6-8 reps
latteral flys 3 sets of 8-10 reps
bent over cable flys 3 sets of 8-10 reps
cuban rotations 3 sets of 8-10
either skull crushers or close grip bench for 8-10 reps
calves

What do you guys think? As you can see I like doing those pryamid sets and oposite muscle groups like chest with bi's. Whats your opinion on this and the rest of the routine. I read that article on your chest not growing. And even though I think my chest is allright and I know I should do incline every other workout first. I'm a slave to the flat as it was put. So going to start doing incline first all the time for a while. I also like doing dumb bells better for chest. I find I hit the stablizer muscles alot more and i get bigger gains. Thats why I tend not to use a bar bell to often when it comes to bench.

Thanks in advance guys.

 

[creepS]

well this is good basic program. i used to to simmilar to yours, VERY simmilar tbh.
on day one try squats first and then bench. i had same thing and whenever i did squats first i had more strength to push more on bench.

 

[440Charger]

k thanks for the input

What do you think about pryamid sets? good bad?

 

[blackbeard]

welcome to the board we have some very knowleddgeable vets here in te training forum..

we also have lots of stickys above if youre looking for something new to try..if your routine is giving you results then dont change

 

[inked1]

as above, but I would change the pull downs back to pull ups ( just try and get as many as you can) and do stiff leg deadlifts for hammys instead of curls.
why not
day 1 squat
day 2 bench
day 3 dead

I couldn't do squat and bench on the same day

 

[440Charger]

Cause cleans are harder than sqauts for me I get winded doing cleans....

Any other core exercises I can add? Want to build a solid core

 

[Dlove]

You should space out your squat day and deadlift day more. The lower back needs at least 3 days to recover. Also squats and bench in the same day is a little overboard. Your doing the right exercises just not spacing them out right.

Try this
Mon LEgs
Tues chest, shoulders dips
Thurs day or Fri Back and bi's

Key to growth is a lot of recovery time and nutrition.

 

[440Charger]

Ok so how would u arange them dlove. Shoulder and chest day would be real long. Probley would take me over and hour to do.