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  1. #1
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    Thumbs up 3 Day - Chest & Back / Legs / Arms - Workout

    I'm an ectomorph, who has been training for around a year, looking to gain size. Current vitals are:
    Weight (63kg/140lb) Height (5ft10) Chest (39") Waist (32") Arms (13")

    Current Workout

    Monday - Chest & Back


    Machine Bench Press - 8/8/8
    Dips - 8/8/8
    Deadlift - 5/5/5/5
    Wide Pullups - 8/8/8
    Machine Seated Rows - 8/8/8
    Chest Fly - 12/10

    Wednesday - Legs

    Squats - 5/5/5/5
    Leg Extentions - 8/8/8
    Leg Curls - 8/8/8
    Calves Machine - 10/8/8

    Friday - Arms

    Light Squats - 12/10
    Dumbell Curls - 10/8/6
    Pull Ups - 8/8/8
    Shoulder Press - 8/8/8
    Tricep Press - 8/8/8
    Shoulder Dumbbell Flys - 12/10
    Dumbbell Shrugs - 10/10/10

    From this routine, I have seen good gains on the Chest and Back, but the arms have not grown as much as I had hoped for. Please let me know any input you may have on this routine that may be helpful for me. Thanks

  2. #2
    Onwards and upwards zstadt's Avatar
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    Where did you get this routine? Kind of an odd arrangement.
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    http://www.muscleandstrength.com/forum/threads/37084-zstadt-s-log
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  3. #3
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    It's a slight modification of something that was in a guide for hard-gainers. I get the most out of my compounds (weight wise) via this arrangement. Anything in particular that you would say is odd?

  4. #4
    Größte Mutter im Zimmer Abaddon's Avatar
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    IMO the grouping of bench and deadlifts together isn't a good idea - I'd want to be fresh enough to perform at max for both lifts.

    And the 2nd round of 'light' squats on Friday is unnecessary if you're doing it right on Wednesday.

    Dumbbell curls before chinups/pullups is the wrong way around; you want to do the BW exercise first.

    I would add squats and deadlifts together and scrap the leg machines, then you can focus on bench, with rows (for symmetry) + some assistance work on Monday.

    Dips I would put with your arms training on Friday too, since it's a triceps dominant exercise.

    Yeah, it's all over the place. Not a good way to do things, IMHO.
    WEST AUSTRALIAN AMATEUR STRONGMAN
    AXLE CLEAN-PRESS: 105 kgs/ 231 lbs BENCH PRESS: 135 kgs / 298 lbs DEADLIFT: 220 kgs / 485 lbs FARMERS WALK: 240 kgs / 530 lbs, for 50 feet FRONT SQUAT: 100 kgs / 220 lbs KROC ROW: 82.5 kgs / 182 lbs left 5 reps, right 4 reps LOG CLEAN-PRESS: 105 kgs STANDING OHP: 90 kgs / 198 lbs TYRE FLIP: 260 kgs / 573 lbs, for 100 feet

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    Quote Originally Posted by Abaddon View Post
    IMO the grouping of bench and deadlifts together isn't a good idea - I'd want to be fresh enough to perform at max for both lifts.

    And the 2nd round of 'light' squats on Friday is unnecessary if you're doing it right on Wednesday.

    Dumbbell curls before chinups/pullups is the wrong way around; you want to do the BW exercise first.

    I would add squats and deadlifts together and scrap the leg machines, then you can focus on bench, with rows (for symmetry) + some assistance work on Monday.

    Dips I would put with your arms training on Friday too, since it's a triceps dominant exercise.

    Yeah, it's all over the place. Not a good way to do things, IMHO.
    First of all thanks for having a look at that for me.

    I found that doing deadlifts and squats on the same day was a lot more punishing than deadlift and bench. If I were to do them together though, which would you recommend to do first, since these are 2 that I am looking to progress a lot more in weight wise. So would Squats, deadlifts and the calves machine be a complete workout for legs day?

    With regards to curls before pull ups, I'll definitely change that around as I've found it a bit awkward at times. But with the dips, I do them more leaned forward to hit the chest more, should I still move that to arms day?

  6. #6
    Yoke is the new Biceps BigJosh's Avatar
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    IMO this routine is not proper. I would never use this sort of split.
    I am of the opinion that unless you are an advanced lifter who really really knows what they're doing, arms should never get there own day, period, end of story. That in itself is enough of reason why you shouldn't do this routine.
    Second, Chest and back, should not be done on the same day when using this style split. This is related to my first point in a way. There is no reason why 2 of the biggest muscle groups in the upper body should be trained on the same day with this style split. Period, end of story.
    There are other fatal flaws, such as mixing muscle groups throughout the workout, instead of doing one muscle group then the next, there are squats and pull ups on "arms" day, which is not necessary in this type of routine.
    In other words, don't do this routine, it's not very good.
    If you want to do a 3 day split style routine, there is nothing wrong with that, but make it a more proper routine. I would recommend Push/Pull/Legs style split. If you don't know what that is, please just ask.
    "One of the worst things a young lifter can do is take advice from other beginners on message boards – they usually have all the advice and none of the experience."
    -Jim Wendler

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    Quote Originally Posted by BigJosh View Post
    IMO this routine is not proper. I would never use this sort of split.
    I am of the opinion that unless you are an advanced lifter who really really knows what they're doing, arms should never get there own day, period, end of story. That in itself is enough of reason why you shouldn't do this routine.
    Second, Chest and back, should not be done on the same day when using this style split. This is related to my first point in a way. There is no reason why 2 of the biggest muscle groups in the upper body should be trained on the same day with this style split. Period, end of story.
    There are other fatal flaws, such as mixing muscle groups throughout the workout, instead of doing one muscle group then the next, there are squats and pull ups on "arms" day, which is not necessary in this type of routine.
    In other words, don't do this routine, it's not very good.
    If you want to do a 3 day split style routine, there is nothing wrong with that, but make it a more proper routine. I would recommend Push/Pull/Legs style split. If you don't know what that is, please just ask.
    So something along the lines of Chest,Tris,Shoulders / Back,Biceps / Squats,Deadlifts?

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    Before this I was on Doug's 4 day split and even after sticking to it for quite a while, I was seeing less size gains with more of a lean/cut appearance. 4 Day's just felt like overdoing it for my body so whatever the workout, I think I'd be more comfortable with 3 days.

  9. #9
    Yoke is the new Biceps BigJosh's Avatar
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    Close.
    Chest/ shoulders/ triceps or push day
    Back/Biceps/traps or pull day<----you would deadlift first on this day, deadlift is a pull
    Quads/Hamstrings/Calves

    In all reality legs/push/pull would probably be a better order.
    "One of the worst things a young lifter can do is take advice from other beginners on message boards – they usually have all the advice and none of the experience."
    -Jim Wendler

  10. #10
    Yoke is the new Biceps BigJosh's Avatar
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    Quote Originally Posted by newgame View Post
    Before this I was on Doug's 4 day split and even after sticking to it for quite a while, I was seeing less size gains with more of a lean/cut appearance. 4 Day's just felt like overdoing it for my body so whatever the workout, I think I'd be more comfortable with 3 days.
    3 day is great for natural lifters. 4 day splits are good as well, but many respond well with just 3 days a week.
    "One of the worst things a young lifter can do is take advice from other beginners on message boards – they usually have all the advice and none of the experience."
    -Jim Wendler

  11. #11
    Größte Mutter im Zimmer Abaddon's Avatar
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    Bigjosh has you sorted OP.
    WEST AUSTRALIAN AMATEUR STRONGMAN
    AXLE CLEAN-PRESS: 105 kgs/ 231 lbs BENCH PRESS: 135 kgs / 298 lbs DEADLIFT: 220 kgs / 485 lbs FARMERS WALK: 240 kgs / 530 lbs, for 50 feet FRONT SQUAT: 100 kgs / 220 lbs KROC ROW: 82.5 kgs / 182 lbs left 5 reps, right 4 reps LOG CLEAN-PRESS: 105 kgs STANDING OHP: 90 kgs / 198 lbs TYRE FLIP: 260 kgs / 573 lbs, for 100 feet

  12. #12
    Moderator Scrutiny's Avatar
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    Quote Originally Posted by BigJosh View Post
    3 day is great for natural lifters. 4 day splits are good as well, but many respond well with just 3 days a week.
    Completely agree.

    Awesome for recovery too.
    Consistency is the key

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    Quote Originally Posted by BigJosh View Post
    Close.
    Chest/ shoulders/ triceps or push day
    Back/Biceps/traps or pull day<----you would deadlift first on this day, deadlift is a pull
    Quads/Hamstrings/Calves

    In all reality legs/push/pull would probably be a better order.
    Thanks for that. I think I'll run the last 4 weeks on my current workout (with the minor adjustments that have already been pointed out). Then start with a workout based on this from new years.

    What do you think about something like this:

    Monday(Legs) - Squats / Leg Curls / Calves Machine

    Wednesday (Push) - Bench Press/ Dips / Shoulder Press / Shoulder Flys / Skullcrushers

    Friday (Pull) - Deadlifts / Wide Pull Ups / Rows / Curls / Hammers / Shrugs

  14. #14
    Yoke is the new Biceps BigJosh's Avatar
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    Quote Originally Posted by newgame View Post
    Thanks for that. I think I'll run the last 4 weeks on my current workout (with the minor adjustments that have already been pointed out). Then start with a workout based on this from new years.

    What do you think about something like this:

    Monday(Legs) - Squats / Leg Curls / Calves Machine

    Wednesday (Push) - Bench Press/ Dips / Shoulder Press / Shoulder Flys / Skullcrushers

    Friday (Pull) - Deadlifts / Wide Pull Ups / Rows / Curls / Hammers / Shrugs
    Not bad. Here are some changes I think you should consider.
    Legs:
    I would add either leg press or walking lunges after the squats. You need more quad work.
    Drop the leg curls. Instead opt for Romanian deadlifts. They are a much more superior hamstring movement.

    Push:
    Push isn't bad, there is nothing inherently wrong with it as far as exercise selection.

    Pull:
    If I were you I would drop the hammer curls. They aren't needed.

    How many sets of each exercise and what rep ranges do you intend to use.
    "One of the worst things a young lifter can do is take advice from other beginners on message boards – they usually have all the advice and none of the experience."
    -Jim Wendler

 

 

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