Thread: Trying to work out a 3 day split for gaining muscle.

As the title states. Splits listed below, please tell me what you would change or add to improve. Want to get the best results I can, new to gym's so its a bit to get my head around.

Day 1

Chest
Incline Smith Machine Press
Flat Bench Barbell Press
Dips
flys

Biceps

EZ Bar Curls
Concentration Curls
Reverse Barbell Curls

Day 2

Legs

Squat
Leg Press 45 degree
Leg Press Horizontal
Stiff Leg Deadlifts
Seated Calf Raise
Standing Calf Raise

Shoulders

Dumbbell Shoulder Press
Seated Dumbbell Lateral Raise
Rear Delt Machine
Dumbbell Shrugs

Day 3

Back

Wide Grip Pullups
Lat Pull Downs
One Arm Dumbbell Row
T-Bar Rows

Triceps

Lying Tricep Extension
Tricep Machine
Reverse Single Arm Extension

All exercises are 2-3 sets. 6 Reps at Maximum weight. If I do 2 sets with ease I up the weight on the third.
Starting a log book on next session to follow progress closer. and monitor current weight.

Order about isn't nessacirly the order i do things either. Usually do biceps etc on fridays as it gives me more time to recover for work.

thanks again for all of your help guys, I really do appreciate it.

Looks fine on first glance mate.

I would probably drop from 3 exercises, to 2 exercises for arms though. But thats just me :)

You can play around with full body routines, or a rotating upper/lower routine. Monday: Workout A, Wednesday: Workout B, Friday: Workout A, Monday: Workout B

But what you have above will work :)

you're trying to fit a lot in 3 days it seems...on the wed,if you do all that kleg volume properly i doubt whether shoulders would be worth doing

remember the less days you do, the less volume you'll be able to do so just do what you do on those days harder

if you're doing 6 days a week (god forbid) then you can do more overall volume

for 3/week i'd do the following splits:

1 - full body
2 - upper / lower / upper
3 - lower / upper / full body

Any reason for doing tri's on back day, and bi's on chest day? Given bi's get some work on back day and tri's get some work on chest day, I prefer to have it the other way around.

Its a bodybuilding thing haha.

Pre-fatigued biceps from pulling might lead to your bi's being a little weaker if you do them with back. I don't think it matters much though.

If you handle volume well I think what you have will work. It might pay to drop some exercises though.

See how you go :)

Originally Posted by AndrewWard

Its a bodybuilding thing haha.

Pre-fatigued biceps from pulling might lead to your bi's being a little weaker if you do them with back. I don't think it matters much though.

If you handle volume well I think what you have will work. It might pay to drop some exercises though.

See how you go :)

I would have thought it would be a "strength thing". Doing tri's on chest day is good because you only need 1 or 2 excersises to really hit them as they are pre-fatigued... however if training for strength I would do them on different days.

Originally Posted by croft1010

I would have thought it would be a "strength thing". Doing tri's on chest day is good because you only need 1 or 2 excersises to really hit them as they are pre-fatigued... however if training for strength I would do them on different days.

+1

Agree completely.

The changes I would make:

Chuck in deadlifts and take out wide grip lat pulldowns as pullups and db rows hit your lats too (I think?).
Also maybe look at a seated wide grip row (pulling towards your face) MAYBE, not sure but perhaps alternate with the T-row. I find that type of row hits the area between my shoulder blades a real treat :)

Also, some people don't like the exercise for the potential for damaging yourself, but as long as you use good form and don't push the weight too much upright row on your shoulder day is good.

I'm no expert, but that's what makes sense to me anyway.

Cheers bud

Day 1 - all push exercise types, chest, shoulders, tris
Day 2 - Legs (possibly just quads here, breaks up the upper body also)
Day 3 - All pull exercise types, back, bi's (and possibly hammies here if deadlifts are performed).

Notes: Day 1 doesn't need an all out shoulder day coming out of your chest exercises. Presses from chest will have taken care of most of that so perhaps 1 qucik fix front deltoid specific movement and side delts - done. Same with tris. Won't need too much coming out of chest and shoulders. Lateral head will have copped a fair bit by now - concentrate on Medial and long head. So Day 1 isn't as big as it looks on paper, ie; "Chest then Shoulders then Tris".

excellent, thanks for the help guys. I will re-jib everything based on replies.
I am starting a new journel now to keep a better track of weights etc.
I did legs only today, results are in the new diary.

thanks again