3-Day routine I started this week...critique?

Discussion in 'Fitness & Nutrition' started by toyo96, Aug 31, 2006.

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  1. toyo96

    toyo96 New Member

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    Well after two years of blindly lifting in college and not getting anywhere (basically because I had to idea what I was doing), I decided to find a 3-day split that worked and after searching the net some, I decided on this one. Let me know what you think and if any modifications should be made. I'm 5'10, 160lbs...looking to get to about 175 (possibly 180), and stay somewhat lean. I don't want to have to bulk and get fat like madman and then cut (unless that's whay I ABSOLUTLY have to do). I understand much of it has to do with diet, I have it covered on that end, just let me know if this is a decent 3-day split workout. Thanks a lot.

    Day One: Chest, Triceps, Delts:


    • [*]2 x 10 Bench press
      [*]2 x 10 Close-grip bench press
      [*]2 x 10 Incline bench press
      [*]2 x 8 Dumbbell flyes
      [*]2 x 8 Skull crushers
      [*]2 x 10 Tricep extensions
      [*]2 x 15 Front dumbbell raise
      [*]2 x 15 Side dumbbell raise
    Day two: Rest (or light cardio)

    Day Three: Biceps, Back, Traps,Forearms:


    • [*]3 x 10 Barbell curls (try wide and close grips too)
      [*]2 x 10 Concentration curls
      [*]2 sets of pullups to failure (if you can do them)
      [*]2 x 10 Lat pulls
      [*]2 x 10 Bent-over Rows
      [*]3 x 10 Wrist curls
      [*]2 x 10 Barbell shrugs
      [*]2 x 10 Calf raise machine shrugs
      Day Four: Rest

      Day 5:
    Quads, Glutes, Hamstrings & Calves:


    • [*]3 x 10 Hack Squats
      [*]2 x 10 Barbell deadlifts
      [*]3 x 10 Leg press
      [*]2 x 10 Leg extensions
      [*]3 x 10 Calf raises
      [*]2 x 10 Barbell lunges
      [*]2 sets Farmer's walk (I need a substitute for this)

      Day 6: Rest
      Day 7: Rest
     
  2. Genghis.Tron

    Genghis.Tron New Member

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    Doing biceps before back is a bad idea.
    Deadlifts should be on back day.
    You're not working your rear delts.
    I'd switch to westside for skinny bastard.
     
  3. bigdamray

    bigdamray New Member

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    Why no regular squats? I agree, go with westside for skinny bastards.
     
  4. GlobeGuy

    GlobeGuy New Member

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    Where can I find westside for skinny bastards?

    (Puts flame suit on) Oddly enough, when I get disciplined and start logging my progress and follow a set schedule I don't make any improvements. But if I just lift as hard as I can w/o logging and w/o any formal schedule I make improvements. Doing this, I sometimes forget I didn't do biceps/back one week and i would skip it completely and just do the next set of body parts. I also end up doing different exercises each week for the same body parts, whatever I feel like doing.
     
  5. Genghis.Tron

    Genghis.Tron New Member

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  6. Toxicity

    Toxicity New Member

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    My av is so small you can't see it!
    How the hell can one froget about doing a whole back day? I cant even imagine forgetting to do a single excercise.
     
  7. Genghis.Tron

    Genghis.Tron New Member

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    Well, when I see the squat rack empty I feel an electrical flow go through my body and all of the sudden I black out. My mind then clears up when the pump is unbearable and I realize that for the last hour I've been curling in the squat rack. :eek4:
     
  8. toyo96

    toyo96 New Member

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    Thanks, I started the WS4SB's this past week. This is how I have it set up:


    Max Effort Upper Body (Monday)
    A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.

    Weighted Dips (I did these, but I want to Bench press, but there's no one to spot in the early morning...what should I do here?)



    B. SUPPLEMENTAL LIFT – Perform 3-4 sets of 6-10 reps.


    Incline DB Press


    C. HORIZONTAL ROW – Perform 4 sets of 10-15 reps.

    Seated Cable Rows

    D. REAR DELT/UPPER BACK – Perform 2-3 sets of 12-15 reps.

    Bent-over dumbbell rear delt flyes

    E. WEIGHTED ABDOMINAL EXERCISE – 3-4 sets of 8-15 reps.

    Hanging leg raises

    LOWER BODY – (Wednesday) A. MAX-EFFORT LIFT – Work up to a max set of 5 reps.
    Straight bar deadlifts (various grips)



    B. UNILATERAL MOVEMENT – Perform 3-4 sets of 8-15 reps.
    Walking lunges



    C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – Perform 3-4 sets of 6-10 reps.



    Leg Curls



    D. GRIP TRAINING – Perform 3 sets of timed sets.



    Dumbell Holds



    REPETITION UPPER BODY – (I'm doing mine on Thurs, not fri)


    A. REPETITION LIFT – Work up to 3 sets of max reps, rest 60 seconds between sets.



    Incline BB Bench



    B. SUPPLEMENTAL LIFT (triceps) – Perform 3-4 sets of 5-10 reps.



    Skull Crushers



    C. VERTICAL PULLING – Perform 4 sets of 8-12 reps.



    Lat Pulldowns



    D. MEDIAL DELT or TRAP EXERCISE – Perform 3 sets of 10-15 reps.



    Lateral raises (dumbell)



    E. ELBOW FLEXION EXERCISE – Perform 3 sets of 8-10 reps.



    Seated incline DB curls






    Let me know what you guys think...again my goal is only a gain of maybe 15-20lbs. Is the 3 days rest in between weeks ok or should I be doing something else? On the off days (Tues) I run, (thurs), I'm off, (Fri) I run, sat and sun are rest.
     
  9. LancerV

    LancerV Something Happened OT Supporter

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    How the hell do you plan on walking the day after your leg day?
     
  10. flamingsnowball

    flamingsnowball Only once the drugs are done...

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    cut back to only a couple exercises a day. overtraining much.
     
  11. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    I hope you guys are replying to the original post and not his most recent post where he said he's doing WS4SB
     
  12. timberwolf

    timberwolf New Member

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    What are you reffering to? His original routine...or DeFranco's one?

    Even in the original, he was only doing 16 total sets for 3 bodyparts on chest/ delt and triceps day...
     
  13. LancerV

    LancerV Something Happened OT Supporter

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    Whopps yea, I like the WS4SB routine
     
  14. toyo96

    toyo96 New Member

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    Ok I was worried there for a second when you guys were saying I was doing to many lifts:) Does anyone have any input on the weighted dips portion or the effectivness of implementing this plan on a M/W/Thr 3 day rest as opposed to the m/w/f two day rest? The only reason I ask is I don't have access to a gym on Fri-sun due to working off campus. Thanks.
     
  15. Professional

    Professional Guest

    3 years before you have an epiphany?
     
  16. toyo96

    toyo96 New Member

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    Bump...so with this routine, it's recommended to alternate the max effort every two weeks or so. Wouldn't you actually loose some progress going from two weeks of bench press to weighted dips? I understand weighted dips are great, but bench just seems like something someone does every week as solid compound excercise.
     
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