3 day split

everything is done high intensity, 3 days on 1 day rest.

day 1: chest + tri's (got it down to about 30 minutes)
bench press
pulldowns
incline
overhead tricep extensions
decline
kick backs
alternating dumbell bench
french curls
dips

day 2: back + bi's (~35 minutes)
pull ups
preacher curls
dead lift
hammer curls
lawn mowers
reverse curls
not sure of the name but it's essentially a wide grip pull up using the cable machine
iso curls


abs are typically done on either one of these days since legs takes a lot out of me and are trained twice a week.

day 3: legs + shoulders (~45 minutes)

deep squats
military press
leg curl
upright rows
leg extension
flies
calf raises
shrugs
lunges
upright rows
jumping squats
cable machine flies behind the back
thrusters

cardio is done whenever my legs are up to it and is just running a timed mile.
so far it's developed me exactly how i want to look, just lookin to see if anybody has any advice to make it better.

You shouldn't have posted a critique my routine lol.

Scenario A: you get told theres too many exercises
Scenario B: get told there's too many isos and not enough compounds
Scenario C: get refered to SS
Scenario D: all of the above

My 5x5s as of November 2nd 2008.
Squat 155lbs
Bench 155lbs
Deadlift 155lbs

Connelly's 5x5s as November 2nd 2008
Bench 115
Squat 145
Deadlift 165

Andy11's 5x5 as November 2nd 2008
Bench 150
Squat 150
Deadlift 175

i figured. ss= starting strength? if anything i'd do an hst routine, just haven't gotten around to figuring everything out and i fell into this routine for a while and got comfortable. it's done me well, but that may be because i took a few months off so i have some relative noob gains again.  

IMO if you're still on noob gains I'd go HST or SS so you'd be on like super noob gain.

Basically HST is going to be made of a 3 days a week (M/W/F) Full body workout. Either will it be 2 workouts alternated or 1 workout repeated 3 times. You will increase the workload every workout (+5lbs to each workout or was it each set I don't remember) and go from there.

You might wanna way for smoud or Silverfox or anyone for that matter, so you get more precise and accurate information.

My 5x5s as of November 2nd 2008.
Squat 155lbs
Bench 155lbs
Deadlift 155lbs

Connelly's 5x5s as November 2nd 2008
Bench 115
Squat 145
Deadlift 165

Andy11's 5x5 as November 2nd 2008
Bench 150
Squat 150
Deadlift 175

oh i've researched it before. i just have to take a week to figure out my maxes and to actually put my routine together.

it's not that i'm on noob gains, per se... i've been working out on and off for a few years... i had a solid 6 months of working out at the end of last year and into the summer, but ended up taking about 2 1/2 months off due to losing my license and not being able to get to a gym. it's sort of a mixture between muscle memory and noob gains from taking such a long break.

i really should start figuring out my maxes though since summer is over and we're getting into bulk season. i could go for maybe 2 rounds of hst and be pretty set. i'm actually really happy with how i look right now and am pretty much just looking to lean out while putting on lean mass. i realize it's hard to do, but it can be done and i have a friend who did it well.i would be perfectly set with about 7 more pounds of lean muscle at just a slightly lower body fat.    

BodyBuildingNovice


You shouldn't have posted a critique my routine lol.

Scenario A: theres too many exercises
Scenario B: there's too many isos and not enough compounds
Scenario C: refer to SS
Scenario D: all of the above

Good call.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358