Split routine 3/1/2-3

[Damios]

Hi,

22 Years Old,
6-8h sleep a day,
~4000cals ( 1,5g proteins per 1pound ),
250mg test e week
400mg tren e week
40mg dbol a day

Mon. Chest + Bic
Tue. Back
Wed. Shoulders + Tric
Thu. OFF
Fri. Legs
Sat. Training from Mon.
Sun. Training from Tue. or OFF

So next week will be start from Shoulder + Tric ( if i will be train in Sunday ) or from Back ( if i will be OFF in Sunday ). One body part per 4/5 day.

Legs:

Squats 5s
Leg Press 5s
Isolation Exercise I 4s
Isolation Exercise II 4s
DLDSL 5s
Isolation Exercise I 4s
Calve Raise 5s

Chest + Biceps

Barbell Bench Press 5s
Incline Dumbbell Press 4s
Incline Dumbbell Flyes 4s
Isolation Exercise I 3-4s
Isolation Exercise II 3-4s

Barbell Curl 5s
Dumbbell Curl 4s
Isolation Exercise 3-4s

Back

Dead Lift 5s
Barbell Row 5s
Dumbbell Row 4s
Isolation Exercise I 4s
Isolation Exercise II 4s
Barbell Shrug 4-5s

Shoulders + Tric

Dumbbell Press 5s
Barbell Military Press Smith 4s
Lateral Dumbbell Raise 4s
Front Dumbbell Raise 4s
Face Pull 4s

Dips 5s
Scullcrushers 4s
Isolation Exercise 3-4s

Isolation Exercise = Hammer Machine/Machine/Cable
Only 1-2 ( in main exercises sometimes 3 becouse it will be on low reps ) sets to failure.
In main exercises i will try to up with weight from training to training.
In extra exercises i will use any rest-pause sets, drop-sets etc.

Any opinions?

 

[Oregongearhead]

I personally would never work the chest and biceps together , then work back the next day (biceps still sore) Push muscles work with push muscles , pull muscles work with pull muscles .
Muscle recovery is the name of the game ......try this

Monday/Friday - Chest/Shoulders/Triceps
Tuesday/Saturday-Legs
Wednesday/Sunday-Back/Biceps

With this system muscle recovery is 96hrs between workouts , although there is always going to be some overlap .

 

[raysugar1234]

I'd say it's way too much shoulder and tricep work.... You use your shoulders in almost every upper body workout, I never understood the concept of a "Shoulder" day.... You could do upright rows on back day and OHP on chest day.... That's what I do, I think there is too much overlap here.

 

[raysugar1234]

I think compound movements are more important for triceps, add some isolation at the end of your chest workout... When you do pressing exercises and dips, if you do dips, you are really working your triceps well..

 

[raysugar1234]

I personally would never work the chest and biceps together , then work back the next day (biceps still sore) Push muscles work with push muscles , pull muscles work with pull muscles .
Muscle recovery is the name of the game ......try this

Monday/Friday - Chest/Shoulders/Triceps
Tuesday/Saturday-Legs
Wednesday/Sunday-Back/Biceps
With this system muscle recovery is 96hrs between workouts , although there is always going to be some overlap .

I think there is always some overlap, biceps are a very small muscle and recover quickly... I know a lot of people who throw in biceps after chest just to hit them more frequently...
I have done this personally and I did notice growth and added shape in my biceps from it...

 

[raysugar1234]

I also think pushing exercises use more triceps than pulling exercises use biceps.. I personally don't think compounds for the back, are enough for biceps...

 

[Oregongearhead]

I think there is always some overlap, biceps are a very small muscle and recover quickly... I know a lot of people who throw in biceps after chest just to hit them more frequently...
I have done this personally and I did notice growth and added shape in my biceps from it...

I never meant dont work biceps with chest , I meant dont kill your biceps one day , then kill them again the next day with pull-ups and pulldowns . Ive seen this many times and guys couldnt understand why their biceps were lagging .

 

[raysugar1234]

I never meant dont work biceps with chest , I meant dont kill your biceps one day , then kill them again the next day with pull-ups and pulldowns . Ive seen this many times and guys couldnt understand why their biceps were lagging .

Right, I always try my best to keep my biceps out of back exercises, because I want my back to do all the work.... Different grip, pullups, pulldowns, rows, etc. incorporate the biceps more than others. Such as, close grip underhand pullups involve more biceps than wide grip overhand...

 

[dnoyez]

5 day split-1 on/1 off/2 on/1 off

Day 1
chest/back
Day 2
rest
Day 3
shoulders/arms
Day 4
legs
Day 5
rest
Day 6-repeat day 1

I like this split-add your sets reps and excercise choices-be careful with volume.

I would also start rear delts,medial then front delts in that order of excecution on shoulder day as most have a huge imbalance with over developed front deltoids.

Chest and back work very well synergestically especially when used in a jump set style of training.E.g a set of flat bench rest a min then do a set of barbell rows then rest a min or two and repeat.Look into jump sets.Not to be mistaken for super sets.

Do abs and calves basically any time they are not sore,you are on a decent cycle.

 

[dnoyez]

I'd say it's way too much shoulder and tricep work.... You use your shoulders in almost every upper body workout, I never understood the concept of a "Shoulder" day.... You could do upright rows on back day and OHP on chest day.... That's what I do, I think there is too much overlap here.

A shoulder day is good to get the proportions correct on the three heads.For instance

op
Dumbbell Press 5s
Barbell Military Press Smith 4s
Lateral Dumbbell Raise 4s
Front Dumbbell Raise 4s
Face Pull 4s
too much front delt.....zero rear delt work

Taking into account front delt work on chest day already.

rear delts-bent over rear lateral dumbbell raises 4 sets
dumbbell lateral raises 3-4 sets
dumbbell shoulder presses 3-4 sets
dumbbell upright rows 3 sets

order with a priority

 

[raysugar1234]

A shoulder day is good to get the proportions correct on the three heads.For instance

op
Dumbbell Press 5s
Barbell Military Press Smith 4s
Lateral Dumbbell Raise 4s
Front Dumbbell Raise 4s
Face Pull 4s
too much front delt.....zero rear delt work

Taking into account front delt work on chest day already.

rear delts-bent over rear lateral dumbbell raises 4 sets
dumbbell lateral raises 3-4 sets
dumbbell shoulder presses 3-4 sets
dumbbell upright rows 3 sets

order with a priority

What I do is incorporate those exercises into my normal routine but don't have a separate day for them.. I do the bent over raises on my pull days, along with upright rows and I do ohp pressing on a push day... Plus shoulders can be easily over trained because they are used so much.. Of course every routine is different but I prefer a push pull routine over a bodypart split... And push/pull and strength routines don't have shoulder days... Not any of the ones I have used or looked up anyway(maybe they exist)... I've only seen shoulder days in body part split routines.

 

[dnoyez]

Your setup works good as well.Push/pull/leg does have its place for me.Next week I will be starting my push/pull/legs so that I can take advantage of a good upcoming "BLAST" with higher bodypart frequency.I will be doing 3 on/1 off/3 on/1 off.I will be hitting rear delts on pull days as well.

 

[raysugar1234]

Your setup works good as well.Push/pull/leg does have its place for me.Next week I will be starting my push/pull/legs so that I can take advantage of a good upcoming "BLAST" with higher bodypart frequency.I will be doing 3 on/1 off/3 on/1 off.I will be hitting rear delts on pull days as well.

Sounds good to me.... Yeah you wanna make sure not to neglect rear delt training in ANY routine...

 

[joe0035]

5 day split-1 on/1 off/2 on/1 off

Day 1
chest/back
Day 2
rest
Day 3
shoulders/arms
Day 4
legs
Day 5
rest
Day 6-repeat day 1

I like this split-add your sets reps and excercise choices-be careful with volume.

I would also start rear delts,medial then front delts in that order of excecution on shoulder day as most have a huge imbalance with over developed front deltoids.

Chest and back work very well synergestically especially when used in a jump set style of training.E.g a set of flat bench rest a min then do a set of barbell rows then rest a min or two and repeat.Look into jump sets.Not to be mistaken for super sets.

Do abs and calves basically any time they are not sore,you are on a decent cycle.

I love this program and have used it with a lot of success! And Ray I don't know that I agree with the shoulders getting over trained You are right they get used everyday and with all muscle groups that get used everday ie abs calves bi's tri's forearms they tend to recover a lot faster and can be trained more often to bring them up if lagging. 2 cents of course

 

[joe0035]

Side note. I think over training is real but I think way harder to get to then people think. I have done two things for work in my life sale shit and build/remodel houses and construction changed my thoughts on this. I would see new guys come on and the first month or two would absolutely kill them soon your body becomes used to it and it no longer does. Just a thought.

 

[raysugar1234]

I love this program and have used it with a lot of success! And Ray I don't know that I agree with the shoulders getting over trained You are right they get used everyday and with all muscle groups that get used everday ie abs calves bi's tri's forearms they tend to recover a lot faster and can be trained more often to bring them up if lagging. 2 cents of course

This is true, they do recover quicker than bigger muscle groups but it's still possible to over train... Which can lead to injury, and if you injure your shoulders or rotator cuff you can forget about lifting weights.. I've been to the point where my shoulders would ache from training so much, and not in a good way believe me.. This was when I backed off on volume and started taking more days off. It's not as much about not growing from overtraining as it is from injuring them... Rotator cuff is easy to injure, I always do rotator cuff exercises now before I lift.

 

[joe0035]

This is true, they do recover quicker than bigger muscle groups but it's still possible to over train... Which can lead to injury, and if you injure your shoulders or rotator cuff you can forget about lifting weights.. I've been to the point where my shoulders would ache from training so much, and not in a good way believe me.. This was when I backed off on volume and started taking more days off. It's not as much about not growing from overtraining as it is from injuring them... Rotator cuff is easy to injure, I always do rotator cuff exercises now before I lift.

Yes sir! I hear you its a balancing act to be sure! Have you ever seen the shoulder horn? Its a brace kinda thing specifically for training rotator cuffs I don't know if there still around but very good.

 

[raysugar1234]

Yes sir! I hear you its a balancing act to be sure! Have you ever seen the shoulder horn? Its a brace kinda thing specifically for training rotator cuffs I don't know if there still around but very good.

No I haven't, I'll check it out... I use 5 or 10 pound dumbbells and do various rotator cuff exercises to warm it up.. Also hitting a speed bag works well for warming them up as well. The exercises also strengthen them, which is a good thing...

 

[joe0035]

No I haven't, I'll check it out... I use 5 or 10 pound dumbbells and do various rotator cuff exercises to warm it up.. Also hitting a speed bag works well for warming them up as well. The exercises also strengthen them, which is a good thing...

Yep except the speed bag I got no rythom and its just embracing. For the first month or so back in the gym most of my workouts were cardio and core,rotator cuff and joint/tendon strengthening novel idea I know but got to have a foundation!

 

[raysugar1234]

Yep except the speed bag I got no rythom and its just embracing. For the first month or so back in the gym most of my workouts were cardio and core,rotator cuff and joint/tendon strengthening novel idea I know but got to have a foundation!

My shoulder used to click, after doing rotator cuff exercises it doesn't anymore... I was very surprised when this happened, because when my shoulder clicked that shit freaked me out....