[Baraki]

Yet a little post from me, but I need some more advice..

I asked a couple of weeks ago for a compound workout and kenney666 replied this routine (thanks again):

Monday - Legs: Squats, Leg Extensions, Standing Calf Raises, Hamstring Extension (not sure if thats what they are called!) and Lunges

Wednesday - Back, Biceps, Delts abd Abs: Bent Over Barbell Rows, One Arm Dumbell Rows, Seated Cable Rows, Hammer Curls, Preacher Curls, Lateral Raises, Bent Over Lateral Raises and whatever you feel for Abs

Friday - Chest, Triceps and Traps: Bench Press, Dumbell Flys, Overhead Tricep Extension, Tricep Pulldown, Barbell Shrugs and Upright Rows.

I think it is a good routine and only modifed it so that I have barbell deadlifts instead of the hamstring extension.

But I have read about all sorts of training to increase strenght and size of your muscles, and among them GVT (German Volume Training). They all mention that few reps, heavy weights and high volume is the way to go when you want to build musle and musclestrenght. But they also tend to have fewer exercies than my program, yet I can't seem to know which to cut out. Is it possible to do that with my current routine? My only thought is that I can cut out the biceps isolation exercies, since they will grow due to them being involved in other exercies and other recovery/training processes. My question is if you could help me rate it and if it's any good? And which exercises can be replaced/removed/added? Or how would you create a compound workout (Preferably a three day split)? Many questions, but I hope that atleast a few of them can be answered

In advance, thanks guys. Need the help for individual training at school and I wanna show the teacher that I earn the best grade through hard work and dedication.

[Thomas_Rivera]

Your second day is overstacked. I would move either delts or biceps to your leg day. Whichever body part is weaker. I don't think that not directly excercising your biceps is a good idea at all, if you don't want to directly train your biceps you might as well not directly train your triceps since they are involved with chest work. The logic doesn't work well.

You need to add in deadlifts to either your leg or back day. Hamstring curls as well on your leg day.

Military presses for delts.
Incline Bench for chest.
Maybe cable crossovers for chest as well.

[trapmanjoe]

i would add an extra day, like thomas said the second day looks overstacked. i would do this
day 1- legs - same as you have it
day2-delts,traps,abs
day3-rest
day4-back,biceps(do deads on this day)
day5-chest,triceps
day6- off
day7-off
hope this helps.

[skeptic]

If you want to keep the same split, i would move delts to monday.

What i do for back is Lat pulldowns (or chins), tbar rows or heavy bent rows and deadlifts, i do about 6 or 7 sets of each, and my strength and size have been going up steadily.