Help with a new split... going to 3 day push/pull/legs

[superhombre2k]

This is what I have been doing...

Monday - chest/triceps
5x5 bench press, incline DB press, weighted dips
3x8-10 skullcrushers

Tuesday - back/biceps
5x5 deadlift, weighted pullups, Dorian rows
3x8-10 DB curls

Thursday - shoulders
5x5 overhead press, rear upright rows, Arnold press, rear delt rows

Friday - legs
5x5 squat, stiff-legged deadlift, leg press, leg curls

I train core every lifting day, alternating between low reps-high weight and adding weight with moderate reps and also between strictly abs, direct oblique work, and a mix. Core training is boring, so I like to switch it up to keep it fresh.


And here's what I'm thinking of doing instead because I want to drop my shoulder day to make it a 3 day split so I have time for doing sprint workouts.

Monday - Push:
bench press
overhead press
incline bench press
dips
crunches

Wednesday - Pull:
deadlift
pull-ups
bent over rows
chin-ups
shrugs
side bends

Friday - Legs:
squat
SLDL
leg press
leg curls


I really want to incorporate an explosive movement like power cleans but I don't know where to put them. My pull day seems pretty heavy already. Any suggestions? Up to this point, I've had no problem coming up with my own routines but I'm at a crossroads with going to almost a full body workout here.

[superhombre2k]

Here's a new tentative routine with changes made based on suggestions from another forum, still open for suggestions:

Monday - Legs:
squat
SLDL
leg press
leg curls
DB lunges
crunches

Wednesday - Push:
bench press
overhead press
incline bench press
dips
side bends

Friday - Pull:
deadlift
power cleans
pull-ups
bent over rows
chin-ups
crunches


Now to determine the reps and sets!

[superhombre2k]

Here's what I think would work well for rep ranges...


Monday - Legs:
squat 5x5
SLDL 5x5
leg press 5x5 or 3x8-10 (can't decide)
leg curls 3x8-10
DB lunges 3x8-10
crunches

Wednesday - Push:
bench press 5x5
overhead press 5x5
incline bench press 5x5
dips 3x8-10
side bends

Friday - Pull:
deadlift 5x3
power cleans 5x3
pull-ups 5x5
bent over rows 5x5
chin-ups 3x8-10
crunches


I know I'm not getting any responses here but I wanted to show the recent evolution of my routine. Any comments, suggestions, props?

[ddegroff]

^this last one looks the best. Some changes I would consider is not doing SLDL, leg curls, and lunges. Drop leg curls, IMO. I like to keep my sets/per workout @ 20 or below. I don't see a point in doing pullups and chins. Deads, Pullups, and rows will hit your back good by themselves, then you add cleans in there. No reason for the chinups at the end.

[superhombre2k]

My reason for having the chins in there as well is to get a more direct hit on my biceps with an underhanded grip because everything else is overhanded and I won't want to overwork the brachioradialis muscle to where I exaggerate the whole Popeye forearms thing. Do you think that would be a problem with all the overhanded movements? I'd like to drop either chins or pullups and just do the one for the sake of volume and time.

[getfit]

My reason for having the chins in there as well is to get a more direct hit on my biceps with an underhanded grip because everything else is overhanded and I won't want to overwork the brachioradialis muscle to where I exaggerate the whole Popeye forearms thing. Do you think that would be a problem with all the overhanded movements? I'd like to drop either chins or pullups and just do the one for the sake of volume and time.

do either one chins or pullups they both hit your back, you choose.They're both very effective

[superhombre2k]

Thanks for the tips. I posted about this on another forum and I definitely think I'll just be doing pull-ups. Other changes which seem logical are to do 3x8-10 for leg press and 3x8-10 for incline DB press. Tomorrow I'll be switching to this split and I'll be posting in my log.

[Holto]

Wednesday - Push:
bench press 5x5
overhead press 5x5
incline bench press 5x5
dips 3x8-10

Here you are going

Chest
Shoulders
Chest
Chest

IMO your shoulder exercise(s) should be after all your chest exercises, unless your intention is to pre-fatigue your shoulders so that the incline and dips hit your shoulders harder.

[superhombre2k]

Here you are going

Chest
Shoulders
Chest
Chest

IMO your shoulder exercise(s) should be after all your chest exercises, unless your intention is to pre-fatigue your shoulders so that the incline and dips hit your shoulders harder.

I never thought of that! I'll put the overhead press after inclines. Dips are for the triceps.

[Holto]

Nice.