Hi, I'm after some help working on my routine which I think currently probably sucks. The issue is I need it to be a three day split, with the first two days working out then the third off. This is partly to fit in with my shift work and secondly because I find motivationally it much easier to stick to. I've worked out on off for years with little progress because its been on off, but recently I've found it much easier sticking to this. My aim is to slowly bulk, keep a lean physique while adding muscle. I'm 5"8, 160 with a 90kg bench and 110kg squat and deadlift.
At present on day one I do a selection of pull ups, chin ups, bench press, incline bench press, dumbbell flys, dumbbell curls and weighted sit ups. On day two I do squats, deadlifts, shoulder presses and upright rows, then off day three and back to day one after. I say a selection on day one because I alternate between focusing on chest or arms. I'm not sure where I'm overlapping muscles with day one and day two or what i may be missing out so any suggestions would be much appreciated.
So do you change this workout at all or do keep doing the same thing? In my opinion, with this routine there's going to be some major flaws in your physique. The reason I say this is, your not hitting your medial or rear delts at all. I would drop the upright row and switch it for this shoulder exercises I suggested. I would rotate deadlifts with single arm dumbbell rows and/or barbell rows.
I pretty much keep it the same. Only changes are that on day one I alternate between hitting the chest harder with no pull ups, chin ups etc and the next time hitting the arms harder with just light bench press for the chest. My main concern is if I'm hitting the same muscle groups on both day one and two, and if so will this hinder me and can anyone suggest a better way of balancing the two days?
Would you be able to post a sample training week in a little more detail. IE, set out something like this:
- Deadlift (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)
- Flat Dumbbell Bench Press (3 Sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Cable Crossover / Pec Deck (1 set)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)
Last edited by tom183; 02-21-2013 at 03:15 PM.
6'2 - 105kg (231lb) - 14%bf
B: 137.5kg (303lb)
S: 172.5kg (380lb)
D: 227.5kg (502lb)
Flat barbell bench press x 5 sets
Dumbbell flys x 4
Dumbbell bicep curl x 4
Decline weighted sit-up x 4
Squat x 5
Deadlift x 4
Shoulder press x 4
Upright rows x 4
Off/3 mile jog
Pull up x 4
Incline bench press x 4
Chin up x 4
Decline weighted sit up x 4
Squat x 4
Shoulder press x 4
Upright row x 4
Off/3 mile jog
After this it's effectively back to Monday for Sundays work out. I find my chest and legs hard growers which is why there's more emphasis at present on those. My main concern is hypertrophy. I know there are flaws in this workout but I need some help identifying where and what to change. I keep it reasonably flexible, such as whether I jog on a day of or not as my shifts necessitate it.
Last edited by jreed110; 02-22-2013 at 11:35 AM.
Here is what I would do:
In additions ditch the upright rows for Lateral delt raises and rear delt work. If your legs are hard to grow why are you only dedicating one exercise to them?