my perfect workout? :-)

[mikieg_99]

Hi guys,
I've spent the past few months reading the posts on here, and think I've come up with the perfect (for me!) workout.

I'm working each body part once a week, and pushing myself for agonising failure on each exercise!

I'm doing a warm up set, lots of compounds and one isolation exercise for each body part. I change the isolation weekly, for example, barbell curls/cable curls/dumbell curls, etc.

I do this routine once a week. I'm also swimming for 45 mins, once a week. And running 2-3 times a week, again for 45 minutes. One of these running sessions consists of progressively faster 10 sec sprints for 30 mins.

Any comments greatly appreciated! Thanks guys!

Day 1 - Pull

Warm-up
Chin-ups 4xfail

Compound
Bent over one arm rows 3 x 8
Lat pulldowns/close-grip 3 x 8
Seat rows, machine 3 x 8
Dead Lift 3 x 8
Shoulder Shrug 3 x 8

Isolation
Bicep conc curls 3 x 8

Day 2 - Push

Warmup
Push-ups/dips 4xfail

Compound
Incline bench (Dumbells) 3 x 8
Bench press 3 x 8
Arnold Press 3 x 8
Military Press 3 x 8
Close-Grip Bench 3 x 8

Isolation
Pulldowns 3 x 8


Day 3 - Legs
Warmup
Free squats 4xfail

Compound
Squats 3 x 10
Clean 3 x 10
Lunges 3 x 10

Isolation
Leg Extensions 3 x 10
Hamstring Curls 3 x 10
Toe Raises 3 x 10

[Adam]

Well first off, your warm ups suck
There suppose to be 'warm ups' and not taken to failure. Just dont go all out on them because if you do you defeat the warm up idea.
And I would take off ~2 lifts from each day. Like this:

Day 1 - Pull

Warm-up
Chin-ups 4x 5 increasing to 12

Compound
Dead Lift 3 x 8
Bent over one arm rows 3 x 8
Lat pulldowns/close-grip 3 x 8

Isolation
Bicep conc curls 3 x 8


Day 2 - Push

Warmup
Push-ups/dips 4x 5 increasing to 12

Compound
Bench press 3 x 8
Incline bench (Dumbells) 3 x 8
Arnold Press 3 x 8

Isolation
Pulldowns 3 x 8(there not isolation, maybe you meant pullovers? or pushdowns?)


Day 3 - Legs
Warmup
Free squats 4x 10 increasing to 15

Compound
Squats 3 x 10
Clean 3 x 10
Lunges 3 x 10

Isolation
Leg Extensions 3 x 10
Hamstring Curls 3 x 10
Toe Raises 3 x 10

[andy51]

Good post Adam

[emjlr3]

yea adam big improvment over what he had, but i personally dont like the idea of working 2 diff body parts the same day, like your only doing one excersize for triceps/shoulders/biceps and you have no shrugs the whole week, yet you do shoulders and chest on the same day

all in all i dont think it would be very good IMHO, stic kto one of the wbb routines, i think they are much better then this

[Optimum08]

mikieg if you wanna do this type of split then definetly go with Adam's modified version...i personally don't think this is the best split but if u think this will work for u then don't pay attention to anything i say...if this doesn't work u might try WBB #1...i've heard a lot of good things with people using WBB #1...

[Gabrielle]

Adam left some great advice

[fixationdarknes]

Like Adam said, your warmups look a bit intense. And a big thing I noticed is that you really work your shoulders a lot on push day. Also, you should do the biggest compound movements first as they require the most energy.

[POPS]

Like Adam said, your warmups look a bit intense. And a big thing I noticed is that you really work your shoulders a lot on push day. Also, you should do the biggest compound movements first as they require the most energy.

Agree. Compound movements first