3 day split

So i'm doing a 3 day split so I can hit each muscle harder and have a little longer recovery but still going to be working on my 5rm's so I need some help with adding lifts or taking away or whatever this is basicly just what I can come up with on the top of my head, I would like to start it tomorrow but if I have to delay it a week its no big deal.
Day 1: Chest/Tri's
3x5 flat bench
3x6 incline bench
3x6 close grip bench
Day 2: Leg's/Shoulders
3x5 squats
3x8 leg curls
3x8 SLDL
3x12 calf raises
Day 3: Back/Bi's
3x5 deadlifts
3x6 barbell rows
3x8 weighted wide armed pullups
3x8 dumbbell or barbell curls (alternating)
it will be:
day 1: on
day 2: on
day 3: on
day 4: off
day 5: on
day 6: on
day 7: on
so thursday will be my only day off hitting every muscle twice, I feel like I need more for my back any ideas?
 

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

connelly


 I feel like I need more for my back any ideas?

you could add wide-grip pull ups on your back day.  how about doing some dips on your day1 also? just some ideas :D

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connelly


I feel like I need more for my back any ideas?

you could add wide-grip pull ups on your back day.  how about doing some dips on your day1 also? just some ideas :D

Pullups new I was forgetting something (: thanks. I would do dips but I don't have a place to do them..

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

do you have two chairs? put 'em close together and you got yourself some dipbars.

dylan431


do you have two chairs? put 'em close together and you got yourself some dipbars.

Tried it they fall but I they fall I could probably put a 45 on each side it's just really inconvienient to take big plates into the house where I know my mom will likely get mad at me, but I can always try.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

the chairs fall?  You put your hands on the part that you sit on, not the backrest.  Lol.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

Yet


the chairs fall?  You put your hands on the part that you sit on, not the backrest.  Lol.

HaHaHa...I was thinking the same thing...

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

Yet


the chairs fall?  You put your hands on the part that you sit on, not the backrest.  Lol.

But when I do that they aren't tall enough..

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

lol, ya i can see putting your hands on the part you sit on not being tall enough...lol, im just trying to picture that.  i can see barstools working that way if you have any. 

lol, i can just picture myself doing this and chairs fallin, me fallin, hittin my face on the ground LOL.  could you try and get your dips in at school?

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

KublaKhan


lol, ya i can see putting your hands on the part you sit on not being tall enough...lol, im just trying to picture that.  i can see barstools working that way if you have any. 

lol, i can just picture myself doing this and chairs fallin, me fallin, hittin my face on the ground LOL.  could you try and get your dips in at school?

Possibly i'd look like a retard but it's cool (:, yah I think i'll do that or find some way.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

connelly


So i'm doing a 3 day split so I can hit each muscle harder and have a little longer recovery but still going to be working on my 5rm's so I need some help with adding lifts or taking away or whatever this is basicly just what I can come up with on the top of my head, I would like to start it tomorrow but if I have to delay it a week its no big deal.
Day 1: Chest/Tri's
3x5 flat bench
3x6 incline bench
3x6 close grip bench
Day 2: Leg's/Shoulders
3x5 squats
3x8 leg curls
3x8 SLDL
3x12 calf raises
3x5 OH press
Day 3: Back/Bi's
3x5 deadlifts
3x6 barbell rows
3x8 weighted wide armed pullups
3x8 dumbbell or barbell curls (alternating)
it will be:
day 1: on
day 2: on
day 3: on
day 4: off
day 5: on
day 6: on
day 7: on
so thursday will be my only day off hitting every muscle twice, I feel like I need more for my back any ideas?

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

If you do not want to preform dips there are other options.  Close grip bench presses being one of those options.  Diamond shaped push ups are another good one.  Add weight as your muscle progresses...

The split itsself is fine.