NEW 3-day a workout... what do you think?

[maxx3]

Goal: Size, Strength
Diet: Good w/ 200g protein daily

Monday (Chest, Delts, Tris)
Inclined Dumbbell Bench (warm up set, 3 work sets) SS Pushups
Dumbbell Military press (warm up set, 3 work sets)
Skull Crushers (3 x 8-10 reps) SS Rear delts (3 x 8-10)
Tricep push downs (3 work set) SS Abs

Wednesday (Legs)
Squats (warm up set, 3 10+ reps)
RDLs (warm up set, 3 10+ reps)
Deadlifts (warm up set, 3 x 10+ reps)
Calves (3 work sets)

Friday (Back, Bis)
Assisted Pull ups (2 warm up sets)
Pull ups (1 set front grip, 1 set rear grip, both to failure)
Pull downs (1 warm up set, 3 work sets)
Dumbbell curls (3 x 8-10) SS Dumbbell Rows (3 x 8-10)
Cable curls (3 work sets) SS Abs

 

[gyno]

I think if you are going to do a 3 day a week routine there are better structures out there. Also, squatting and deadlifting for as many sets as you have here is not really optimal.

200g of protein? THAT could be higher my friend.
Also, when you want help on a routine try listing:
training experience/background
strength level, i.e. 10RM...1RM...whatever
supplements and "supplements"
stress levels
previous training routine etc.

 

[maxx3]

I think if you are going to do a 3 day a week routine there are better structures out there. Also, squatting and deadlifting for as many sets as you have here is not really optimal.

200g of protein? THAT could be higher my friend.
Also, when you want help on a routine try listing:
training experience/background
strength level, i.e. 10RM...1RM...whatever
supplements and "supplements"
stress levels
previous training routine etc.

"200g of protein? THAT could be higher my friend."
>> I don't eat a ton of meat (unlike most Americans), get most of my protein from whey shakes and egg whites (some tuna)... hard to do much more then 200g per day... do take Pure Liquid Amino Elite to make up from some Amino...

"training experience/background"
>> Been training for 15 years, but not consistently on weights, endurance sports... NOW, back on the weights

"strength level, i.e. 10RM...1RM...whatever"
>> No idea what "RMs" are? I'd say I'm strong for 195 ibs and workout with the heaviest weight for the reps I can do...

"stress levels"
>> I workout hard, not sure if that's what you mean?

"there are better structures out there"
>> What would be a basic, better structure?

"squatting and deadlifting for as many sets as you have here is not really optimal."
>> What would be better, less or more set/reps? I don't a thick frame, so I'm building a base for lifting heaver weight, plan on moving to lower reps on everything in a few more months...

Thanks for the feedback!!

 

[natabolic]

"200g of protein? THAT could be higher my friend."
>> I don't eat a ton of meat (unlike most Americans), get most of my protein from whey shakes and egg whites (some tuna)... hard to do much more then 200g per day... do take Pure Liquid Amino Elite to make up from some Amino...

"training experience/background"
>> Been training for 15 years, but not consistently on weights, endurance sports... NOW, back on the weights

"strength level, i.e. 10RM...1RM...whatever"
>> No idea what "RMs" are? I'd say I'm strong for 195 ibs and workout with the heaviest weight for the reps I can do...

"stress levels"
>> I workout hard, not sure if that's what you mean?

"there are better structures out there"
>> What would be a basic, better structure?

"squatting and deadlifting for as many sets as you have here is not really optimal."
>> What would be better, less or more set/reps? I don't a thick frame, so I'm building a base for lifting heaver weight, plan on moving to lower reps on everything in a few more months...

Thanks for the feedback!!

hey max, nice to see youre still on here.
FYI, "RM" means rep max. so what is basically written above is 10 rep max, and 1 rep max.

Personally, as far as your program would go, ill stick with what ive said before:

2 sets per muscle group, 1 being heavy (8-12), and 1 being heavier (4-6) (aside from quads, which i would do 1 x 4-6, 1x 20+)

ALSO, i wouldnt squat in the same workout as you deadlift.. but thats just me. maybe throw deads in there as your first or second back exercise.

Other than those points, i think its a pretty solid program, lifitng wise.

id try and up the protein somehow, i see you dont eat a lot of meat.. so maybe more eggs, fish, etc. how many calories are you getting in? carbs? fats? if youre looking for strength and size gains its all about eating big to get big bro.

 

[maxx3]

hey max, nice to see youre still on here.
FYI, "RM" means rep max. so what is basically written above is 10 rep max, and 1 rep max.

Personally, as far as your program would go, ill stick with what ive said before:

2 sets per muscle group, 1 being heavy (8-12), and 1 being heavier (4-6) (aside from quads, which i would do 1 x 4-6, 1x 20+)

ALSO, i wouldnt squat in the same workout as you deadlift.. but thats just me. maybe throw deads in there as your first or second back exercise.

Other than those points, i think its a pretty solid program, lifitng wise.

id try and up the protein somehow, i see you dont eat a lot of meat.. so maybe more eggs, fish, etc. how many calories are you getting in? carbs? fats? if youre looking for strength and size gains its all about eating big to get big bro.

Cool! doing deadlift and squats on the same day was rough, happy to move it

To confirm: 2 sets per muscle group with my workout would look like:

Monday (Chest, Delts, Tris)
Inclined Dumbbell Bench (warm up set, 2 work sets (1 being heavy (8-12), and 1 being heavier (4-6))
Dumbbell Military press (warm up set, 2 work sets (1 being heavy (8-12), and 1 being heavier (4-6))
Skull Crushers (2 x 1 being heavy (8-12), and 1 being heavier (4-6) SS SS Rear delts (1 being heavy (8-12), and 1 being heavier (4-6))
Tricep push downs (2 1 being heavy (8-12), and 1 being heavier (4-6)) SS Abs

Right? Or did I miss something?

Thanks!

 

[natabolic]

Cool! doing deadlift and squats on the same day was rough, happy to move it

To confirm: 2 sets per muscle group with my workout would look like:

Monday (Chest, Delts, Tris)
Inclined Dumbbell Bench (warm up set, 2 work sets (1 being heavy (8-12), and 1 being heavier (4-6))
Dumbbell Military press (warm up set, 2 work sets (1 being heavy (8-12), and 1 being heavier (4-6))
Skull Crushers (2 x 1 being heavy (8-12), and 1 being heavier (4-6) SS SS Rear delts (1 being heavy (8-12), and 1 being heavier (4-6))
Tricep push downs (2 1 being heavy (8-12), and 1 being heavier (4-6)) SS Abs

Right? Or did I miss something?

Thanks!

Pretty much it bro. id drop the press downs. tris are small enough. each muscle group only needs 1 or 2 sets taken to COMPLETE failure. and maybe only one set for rear delts.. as theyre pretty small. one set of say, 8-10 taken to complete failure. id also drop the cable curls for biceps.. again, small muscle group. 2 sets is enough.

 

[Johnny Smiles]

-incline pressea are bad for shoulder. do declines or decline dumbells.
-don't need military press they will get worked enough elsewhere, just do upright rows and/or laterals
-triceps don't really require that many sets. 2-4 should be enough
-leg day looks perfect
-drop the pulldowns, don't need em if you are doing pull ups which are more effective
- you could lower volume of training on the bis too, 2-4 sets are plenty

if you pyramid your weight up each set STOP. do a warm up set then go right to the heavy weight go to failure. if you start with heaviest weight first and pyramid down then you will have lifted more weight total than if you pyramid up. think about it. more reps with the heavier wieghts.

and where is your cardio? -JS

Goal: Size, Strength
Diet: Good w/ 200g protein daily

Monday (Chest, Delts, Tris)
Inclined Dumbbell Bench (warm up set, 3 work sets) SS Pushups
Dumbbell Military press (warm up set, 3 work sets)
Skull Crushers (3 x 8-10 reps) SS Rear delts (3 x 8-10)
Tricep push downs (3 work set) SS Abs

Wednesday (Legs)
Squats (warm up set, 3 10+ reps)
RDLs (warm up set, 3 10+ reps)
Deadlifts (warm up set, 3 x 10+ reps)
Calves (3 work sets)

Friday (Back, Bis)
Assisted Pull ups (2 warm up sets)
Pull ups (1 set front grip, 1 set rear grip, both to failure)
Pull downs (1 warm up set, 3 work sets)
Dumbbell curls (3 x 8-10) SS Dumbbell Rows (3 x 8-10)
Cable curls (3 work sets) SS Abs

 

[maxx3]

"incline pressea are bad for shoulder. do declines or decline dumbells."
>> Why would incline press be bad? Can't do heavy weight flat bench or declines due to a injury, but can do inclines (for some reason doesn't hurt the injury).

"-don't need military press they will get worked enough elsewhere, just do upright rows and/or laterals"
>> I've heard this before, why do people not like military press anymore, 15 years ago it was a staple of working out, what changed?

"and where is your cardio?"
>> Boxing

Thanks for the help!
Max

 

[dropshot001]

"incline pressea are bad for shoulder. do declines or decline dumbells."
>> Why would incline press be bad? Can't do heavy weight flat bench or declines due to a injury, but can do inclines (for some reason doesn't hurt the injury).

"-don't need military press they will get worked enough elsewhere, just do upright rows and/or laterals"
>> I've heard this before, why do people not like military press anymore, 15 years ago it was a staple of working out, what changed?

"and where is your cardio?"
>> Boxing

Thanks for the help!
Max

i'm gonna have to disagree with the above poster who said that inclines are bad for the shoulders. i have pretty bad shoulders and the inclines don't bother me at all. as for military presses, they are good and will work well. upright rows and laterals can be used as supplementary lifts for the shoulders, but militaries should be a staple. also, for cardio depending on your recovery you might want to do some low intensity elliptical/treadmill/walking instead of boxing as boxing can be a whole body workout and depending on how hard you go may hinder recovery. just my .02

 

[maxx3]

What do you think of this variation?

NOTE: I've got chest injury so I can't do heavy weight flat or decline bench, but incline is no problem... if anyone has a suggestion of other exercises to working around this, please let me know.

Monday (Chest, Back)
Warm up push ups (1 set of 20 reps)
Inclined Dumbbell Bench - 30 degree (warm up set, 5 x 5-6 reps)

Warm up assisted pull ups (2 set of 6 reps each)
Pull ups (1 set front grip, 1 set rear grip, both to failure)
T-Bar Rows (warm up set, 3 x 5-6 reps)
Deadlifts (warm up set, 3 x 8-10 reps)
Lat Pull Downs (warm up set, 3 x 5-6 reps)

Tuesday (Delts, Bis, Tris, Core)
Dumbbell Military press/ Dumbbell curls superset (warm up set, 3 x 5-6 reps)
Skull Crushers/ Rear delts superset (3 x 5-6 reps)
Cable curls (2 work sets)
Core work

Thursday (Legs, Calves, Traps)
Squats (2 warm up set, 3 8-10 reps)
Barbell Shrugs (3 sets 5-6 reps)
RDLs (warm up set, 3 8-10 reps)
Leg Press/Calves superset (3 work sets)