Rate my split please

[rt_rusty]

Hey guys kinda been fiddling around with my exercises over the last few weeks and come up with a split that i think looks ok but then again im still pretty new to this so please critique the f*ck outta it

3 day split Usually workout monday, thursday and friday but may change to mon, wed fri

All sets untill failure and usually between 10-15 reps

Mon

Chest shoulders and triceps

Incline DB press x 3

Bench Dips x 3 superset with tricep push downs

Flat bench press x 3

Standing military press (or Arnold press - still deciding which one) x 3

Seated bent over rear delt raise x 3

Thurs

Back and biceps

Wide grip lat pull downs or wide grip pull ups x 3

Seated cable rows x 3

Standing EZ bar curls x 3

Incline DB curls x 3

Fri

Legs

Squats x 3

Stiff legged deadlift Superset with hamstring curls x 3

DB lunges x 3

Weighted calf raises x 3

Goal at the moment is to put on mass so lots of compound movements. Please critique as required if i am missing out on some good exercises or including some shit ones.

[holdenman]

Was expecting something completely different from that title.

[startinfromscratch]

not bad, i prefer THIS type of split though:

[rt_rusty]

not bad, i prefer THIS type of split though:

:pfft: would have to agree with you

my bad i thought that this type of working out was called split training rather than full body shit but oh well

[anyonehelp?]

I would go do the heavy excersises to start off with.

Chest:

Incline, flat, decling heavy flys then get into dips and shaping if that's what your after.

But I'm also dabbling myself, but have had best gains from heavy first, shaping closer to end of the workout - so far, so good for me.

Others will have different thoughts, but that's what the post is for

Hope it goes well!

[tomsammce]

whats a shaping exercise Mr NBE?

[tomsammce]

a few quick points:

not enough sets for back, add some bent over barbell rows, deadlifts and do lots more sets. you have as many sets for biceps as you do for your back and you bicep muscle would be smaller than an orange mate.

back thurs then legs friday? they are both big muscles groups... put the back workout monday and move the chest and delts to thursday.

contrary to belief you will not shrink if you do not train chest on a monday.

there is no such thing as a shaping exercise, preferably do your heavy dumbell and barbell work first. you will get more benefit towards the goals your aiming for from being able to put maximal weight and effort into those exercises and this can only happen by doing them first.

[rt_rusty]

Thanks for the informative post tom. Will def be adding more back exercises next time. The only reason I do those groups on those days is I have work on Tuesdays which is quite Physical and using my back and legs heaps but only there for another two Weeks and after that will switch the days around.

[hhhh1]

2/10

reasons:

not enough sets/excercises.

too many reps.

lifting only 3 days/week

[muscle99]

Why are you training mate? What are you trying to achieve? I think these questions must be answered before going any further.

[tomsammce]

he said his goal is to put on muscle mass

[muscle99]

Would you consider a four day split? Shoulders need to be trained 1st on their own day to get the most from them I think. An extra day would also give you more time to hit back & quads harder & separate calves from your leg day. Also would give you more time to do a little trap & ab work.

Nothing wrong with doing dips & push downs for triceps, but close-grip bench should be a mandatory IMO.

Does training chest place more strain on your bis or tris? If it's biceps train them after chest & do triceps after back training.

[rt_rusty]

2/10

reasons:

not enough sets/excercises.

too many reps.

lifting only 3 days/week

care to elaborate on reasoning's?

Would you consider a four day split? Shoulders need to be trained 1st on their own day to get the most from them I think. An extra day would also give you more time to hit back & quads harder & separate calves from your leg day. Also would give you more time to do a little trap & ab work.

Nothing wrong with doing dips & push downs for triceps, but close-grip bench should be a mandatory IMO.

Does training chest place more strain on your bis or tris? If it's biceps train them after chest & do triceps after back training.

I could possibly do a 4 day split just have to wait until my work routine settles down.

and when chest training i mainly feel it in my shoulders

[I Declare War]

2/10

reasons:

not enough sets/excercises.

too many reps.

lifting only 3 days/week

care to elaborate on reasoning's?

Would you consider a four day split? Shoulders need to be trained 1st on their own day to get the most from them I think. An extra day would also give you more time to hit back & quads harder & separate calves from your leg day. Also would give you more time to do a little trap & ab work.

Nothing wrong with doing dips & push downs for triceps, but close-grip bench should be a mandatory IMO.

Does training chest place more strain on your bis or tris? If it's biceps train them after chest & do triceps after back training.

I could possibly do a 4 day split just have to wait until my work routine settles down.

and when chest training i mainly feel it in my shoulders

Try retract your scapula more when doing chest exercises. That focuses work on the pecs.

[hhhh1]

2/10

reasons:

not enough sets/excercises.

too many reps.

lifting only 3 days/week

care to elaborate on reasoning's?

just my opinion from my own experience.

i see you have changed your sig IDW, lol

[rt_rusty]

Try retract your scapula more when doing chest exercises. That focuses work on the pecs.

To do this do I just pinch my shoulder blades together?

just my opinion from my own experience.

i see you have changed your sig IDW, lol

Ok fair enough