3 Day

hey my buddy is starting this routine and asked me if i wanted to do it too. i was just wondering how she looks
 
Day 1 - arms + abs + legs
Day 2 - chest + back + abs
Day 3 - shoulders + arms + abs
 

it ain't the size of the dog in the fight, its the size of the fight in the dog


fight record:  
 10-2

Talk about high volume!  Over 30 sets a workout for 300 to 400 reps.  Whoa!  Would this be a 3 day on 1 day off split?  What type of workouts are you doing now?  Also are the exercises in order?  I'm surprised legs are at the end of Day 1.  I usually do legs first since they're the most exhausting.  Might want to add standing calf raises to hit the gastrocnemius pair instead of the soleus w/the bent knee raises.  Personal preference, but I'd focus more on compound moves.  Good workin' out!  :)

It's not very good to be honest. Way too much volume and isolations with too much on an emphasis on certain body parts (which will actually hinder your gains) and a lack thereof on others.

PK,
   I think I'm gettin' pretty good at this routine critiquing, no?  ;)

scrap it and tell your buddy to do the same. Pick one of the many that have been recommended to other people already.

V,
    You're the Clipart Photoshop GOD!

 

I would say so especially since you only recently joined mid June. Seems like a long time with how many posts you are getting in though.

Seems like too much volume. And stick to the compound lifts as your "base" of your workout not your isolations. And what league do you fight in?

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

Olympic lifts are your friend.

Perrynaytor


Olympic lifts are your friend.

I really think the person needs to have an thorough background in weightlifting and understanding how the body works before they mess with the Olympic lifts myself otherwise they end up doing everything wrong and could hurt themself. Once a solid foundation is built then yes I agree, Olympic lifts are definitely a friend. Nice avatar Mr. Perry.

^ I agree with PK. I personally don't even find power cleans necessary until the deadlifts begin to stall.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Actually yeah, good point PK, cause I have been lifting like 2-3 years seriously and just recently put in cleans and snatches.

Thanks, by the way on the comment of my avatar.

I've never done Olympic lifts personally, not that I'm against them or anything. I always do power cleans pre-press though. I always clean the bar up to a standing position, then do the overhead pressing and I think in the long-run I kind of cheat my OHP by working the delts before their time.

Overall I definitely feel a good contraction with my PC when doing cleans and etc. but I have very little knowledge on those specific lifts (outside of a power clean) so I can't really comment on their usefulness but I do whole heartily agree with PK concerning both the development before Olympic lifts and Perry's avatar.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Yes DEFINENTLY do deadlifts and get good at them before moving to cleans. I used to suck really badly at cleans in our weightlifting team practices until i went in and added deadlifts. My stalled clean went up by about 40 pounds in 2-3 weeks. Was 2 years ago so i don't remember exactly.

I love to dead lift.

I would  suggest just dead lifting and squatting three times per week

Monday
Squat 5 x 5
Dead lift 5 x 5
Bench 5 x 5
Row 5 x 5
OH Press
Dips
Pull Ups

Tuesday
Repeat, use 3 x 3

Friday
Repeat, max out

This is pretty much the texas method, but whatevs. The texas method is the ****.

No that is definiately not the Texa's Method.  Although TM is a template, the one you have mentioned isn't based off it.

This is the one I've designed (well with the help of NMoney)

Monday
Power Cleans: 5x3
Squats: 5x5
Bench Press: 5x5
Bicep curls: 3x10

Wednesday
Deadlift: 1x5
OH Press: 5x5
Chinups: 3x-
Squats: 3x5 (80% of Monday's Weight)

Friday (I do speed sets instead of 1x5 here, except PC's)
Power Cleans: 1x3
Squats: 10x2
Bench Press: 10x3
Rows: 10x3

I wouldn't squat AND deadlift 3x week.

Squat 3x (one of which being light), deadlift 1x.

You basically just shoved everything into one day when it should be spread throught mon/fri - wed.

your going to burn out pretty quick with that.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Okay, light SL deads twice, heavy conventional deads one.

two heavy squat sessions and one light for recovery mid week.

The Texas method is focused on the squat, bench, row, pullup, ohp and deadlift. Basically the movements that are needed with accessory movements that are involved depended upon preference.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant