danneh

Hey,

I used to do this 3 day split routine:

Monday: Chest / Biceps / Abs

Flat Bench Press (4 sets)
Incline Dumbell Press (3 sets)
Dips (3 sets to failure)

Cable Flies (3 sets)
Straight Bar Curls (3 sets)
Hammer Curls (3 sets)
Preacher Curls (3 sets)

Decline Situps (3 sets)
Leg Raises (2 sets)
Cable Crunches (2 sets)
Bridges (2 sets)

Wednesday: Legs / Shoulders / Abs

Squats (4 sets)
Leg Press (2 sets)
Stiffleg Deadlifts (4 sets)
Hamstring Curls (2 sets)

Note: Add calf exercises if needed.

Seated DB Press (4 sets)
Side Delt Raises (3 sets)
Upright Rows (3 sets)
DB Shrugs (3 sets)

Decline Situps (3 sets)
Leg Raises (2 sets)

Cable Crunches (2 sets)
Bridges (2 sets)

Friday: Back / Triceps / Abs

Pullups (3 sets)
Close Grip Pulldowns (3 sets)
Bentover Rows (3 sets)
Deadlifts (3 sets)

Dips (3 sets)
Skullcrushers (3 sets)
Tricep Pressdowns (3 sets)

Decline Situps (3 sets)
Leg Raises (2 sets)
Cable Crunches (2 sets)
Bridges (2 sets)

Well ive finally sorted out my nutrition, and people said that my workout had too many isolation moves, and I was overtraining. I came up with this workout - just taking a few exercises out:

Monday: Chest / Biceps / Abs

Flat Bench Press (3 sets)
Incline Dumbell Press (1 set)
Cable Flies (3 sets)

Straight Bar Curls (3 sets)
Preacher Curls (2 sets)

Wednesday: Legs / Shoulders / Abs

Squats (4 sets)
Stiffleg Deadlifts (3 sets)
Calf raises (3 sets)

Seated DB Press (4 sets)
Side Delt Raises (3 sets)
Barbell Shrugs (3 sets)

Friday: Back / Triceps / Abs

Pullups (3 sets)
Bentover Rows (3 sets) (i do these on a high flat bench, lying on my front)
Deadlifts (2 sets)

Dips (3 sets)
Tricep Pressdowns (3 sets)

I will add abs at a later date, as Im just working on increasing my mass. Can any1 see any fault with this, or suggest so more exercises? All comments are appreciated!

dan

danneh

any1?

ah24

Not looking too bad mate, give it a go for 8 weeks - along with the new improved diet - and see how it goes. Dont be too fussed about adding in ab work unless your wanting a stronger core, ab work wont give you a 6 pack;)

danneh

Yeh, I cant be ****d doing abs until I have a lower bf

88_muscle

i dont see much wrong with it i,m no expert but have some wisdon but personaly i would train monday tuesday and friday add abs back into friday to keep core strength, and posible swimming thurs and sunday at a resitance pace somekind of free style breath stroke for 10 minutes rest for 5 and another swim of 10 minutes followed by rest then 10 minutes stretching as much as possible.

danneh

Thanks for the advice mate, im gonna do a 30minute run on tuesday, thurs and saturday in the morning to keep my bf down.