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  1. #1
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    Default Critique this please

    This is a 3-day split that I made to what I like. Let me know if I should change anything or if it's good.

    Monday - Chest & Triceps
    Barbell Bench Press 10-8-6-4
    Incline DB Press 3x8
    Incline Flys 3x10
    Close-grip Bench Press 10-8-6
    Dips 10-8-6
    DB Kickbacks 2x10

    Wednesday - Back & Biceps
    Deadlifts 3x3
    Wide Grip Pull Ups 12-10-8-6
    Bent Over Row 12-10-8-6
    One arm row 3x10
    Barbell Curls 8-6-4
    Hammer Curls 2x10
    Shrugs 3x10

    Friday - Legs & Shoulders
    Squat 10-8-6-4
    Leg Press 12-10-8
    Stiff Leg Deadlift 3x8
    Leg extensions 2x10
    DB Shoulder Press 12-10-8-6
    Side Raises 3x10
    Reverse Flys 3x10

  2. #2
    Regular Poster OnTheHustle's Avatar
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    Default

    I'm no expert in programming ... only know whats working for me but IMO DB kickbacks blow. Not enough bang for the buck. Reverse grip CGBP and tri pull downs with rope are my tri iso moves of choice.
    The weights are not ur friends. If fact they f'ing hate u. They think ur their b!tch. They mock u every time u can't complete a rep. Now go smash the sh!t out of 'em! - Me

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  3. #3
    Seasoned M&S Veteran Spartigus's Avatar
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    You would be better off doing push/pull/legs day.

    I will list the exercises you are doing that are not needed.

    Incline Flys 3x10
    DB Kickbacks 2x10
    Hammer Curls 2x10
    Leg extensions 2x10
    Side Raises 3x10
    Reverse Flys 3x10

    Leg Press as well probably, do front squat instead of leg press.
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  4. #4
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    Default

    Quote Originally Posted by MichaelP View Post
    This is a 3-day split that I made to what I like. Let me know if I should change anything or if it's good.

    Monday - Chest & Triceps
    Barbell Bench Press 10-8-6-4
    Incline DB Press 3x8
    Incline Flys 3x10
    Close-grip Bench Press 10-8-6
    Dips 10-8-6
    DB Kickbacks 2x10

    Wednesday - Back & Biceps
    Deadlifts 3x3
    Wide Grip Pull Ups 12-10-8-6
    Bent Over Row 12-10-8-6
    One arm row 3x10
    Barbell Curls 8-6-4
    Hammer Curls 2x10
    Shrugs 3x10

    Friday - Legs & Shoulders
    Squat 10-8-6-4
    Leg Press 12-10-8
    Stiff Leg Deadlift 3x8
    Leg extensions 2x10
    DB Shoulder Press 12-10-8-6
    Side Raises 3x10
    Reverse Flys 3x10
    Looks pretty solid. I would lose the kickbacks, and stick with dips and close grip. Maybe add cable pull-downs for a pull movement? I like how you don't add the front delts because you do that with bench . For legs, wouldn't you want to omit the hamstring workouts because you're doing deadlifts on back day?
    I am only here to learn as well from other comments.

  5. #5
    Seasoned M&S Veteran Spartigus's Avatar
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    Default

    Also tell us your current numbers for the big 4.
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  6. #6
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    Default Critique this please

    I will remove the hammer curls, kickbacks and leg extensions. Also i will switch leg press with front squat. Should add in leg curls or are then not necessary? I prefer to keep the side raises and reverse flys because when I've used them before I have put good size on my shoulders. My big 4 are as follows:
    Squat 245x5
    Deadlift 290x5
    Bench press 205x5
    Overhead press 130x5

  7. #7
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    Quote Originally Posted by MichaelP View Post
    I will remove the hammer curls, kickbacks and leg extensions. Also i will switch leg press with front squat. Should add in leg curls or are then not necessary? I prefer to keep the side raises and reverse flys because when I've used them before I have put good size on my shoulders. My big 4 are as follows:
    Squat 245x5
    Deadlift 290x5
    Bench press 205x5
    Overhead press 130x5
    I would suggest getting the squat to 300lbs and deadlift to 400lbs before you start squatting once a week. Try squatting 3x a week until then.
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  8. #8
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    Default Critique this please

    I will do that. I am currently doing Madcow 5x5 routine and have made considerable gains with it with only 6 weeks on it.

  9. #9
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    Quote Originally Posted by MichaelP View Post
    I will do that. I am currently doing Madcow 5x5 routine and have made considerable gains with it with only 6 weeks on it.
    What? Why did you stop after 6 weeks?
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  10. #10
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    Default Critique this please

    I haven't stopped. I am still going and plan on going through march. I posted this routine because I was thinking of what I wanted to do after the 5x5 routine.

  11. #11
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    Quote Originally Posted by MichaelP View Post
    I haven't stopped. I am still going and plan on going through march. I posted this routine because I was thinking of what I wanted to do after the 5x5 routine.
    Ah right. I would stick to it until at least 300lbs squat and 400lb deadlift in my opinion. Or at least follow a similar sort of routine.
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  12. #12
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    Default Critique this please

    That is my goal with this routine right now is for a 300 squat and 400 deadlift. I hope to have it during the summer.

  13. #13
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    Quote Originally Posted by MichaelP View Post
    That is my goal with this routine right now is for a 300 squat and 400 deadlift. I hope to have it during the summer.
    Sounds like a good plan my friend. There are other options, but I am a big fan of Madcow. I didnt go the Madcow option though, but in retrospect I probably should of. Well I did do it, but not for long enough
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  14. #14
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    Quote Originally Posted by Spartigus View Post
    I would suggest getting the squat to 300lbs and deadlift to 400lbs before you start squatting once a week. Try squatting 3x a week until then.
    This caught my attention. I should focus on full body routines (ie. squats,deadlifts,bench,overhead press) 3x a week? Reason why this caught my attention was because I've just been focusing on once a week. I always told myself it wasn't enough. I'm just about peaking 170lbs 6ft tall, I'm a slim guy with a good amount of muscle/definition, but would like to pack on more. I know eating plays a huge role as well, but I'm just curious if I should be switching to a 3x a week full body.

  15. #15
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    Quote Originally Posted by youngbuilder View Post
    This caught my attention. I should focus on full body routines (ie. squats,deadlifts,bench,overhead press) 3x a week? Reason why this caught my attention was because I've just been focusing on once a week. I always told myself it wasn't enough. I'm just about peaking 170lbs 6ft tall, I'm a slim guy with a good amount of muscle/definition, but would like to pack on more. I know eating plays a huge role as well, but I'm just curious if I should be switching to a 3x a week full body.
    No one gets strong without getting big. If you can squat 400lbs and bench 300lbs, you will be pretty big. The best way to get strong is to do the movement a lot. I would say squat 3x a week, depending on strength level you will organise it a certain way.

    But I would say, squat 2-3 times a week, bench press twice a week, overhead press once a week. Do rows/chinups probably 3 times a week, and deadlift once a week to start off with. I would do dips 1-2 times a week too. That can form most of your program.

    EDIT:
    Plenty of options though, upper/lower splits are good too.
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  16. #16
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    Default

    Quote Originally Posted by Spartigus View Post
    No one gets strong without getting big. If you can squat 400lbs and bench 300lbs, you will be pretty big. The best way to get strong is to do the movement a lot. I would say squat 3x a week, depending on strength level you will organise it a certain way.

    But I would say, squat 2-3 times a week, bench press twice a week, overhead press once a week. Do rows/chinups probably 3 times a week, and deadlift once a week to start off with. I would do dips 1-2 times a week too. That can form most of your program.

    EDIT:
    Plenty of options though, upper/lower splits are good too.
    Thanks for the response. I'm gonna throw a 3 day on/off working plan and i'll give you a PM to see how it is. If that's ok with you.

  17. #17
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    Quote Originally Posted by youngbuilder View Post
    Thanks for the response. I'm gonna throw a 3 day on/off working plan and i'll give you a PM to see how it is. If that's ok with you.
    Sounds good! Though post it in a thread, that way everyone can look
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

 

 

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