[GymRatPsycho]

Hey, so I've just recently put myself on a whole new three muscle a day workout plan, that looks like this.



Monday: Heavy ( I superset my chest with my back )

Chest-
DB Press
DB Fly
Cable Crossovers

Back-
Lat Pulldowns
Seated Row
Bent Over BB Row

Then with biceps I do abs in between each exercise

Biceps-
EZ Bar Curls
*Abs
DB Curls Inclined
*Abs
Standing Hammer Curls
*Abs



Tuesday: Lighter ( I superset my legs with my shoulders )

Legs-
Lunges
Leg Extensions
Leg Curls

Shoulders-
DB Lateral Raises
DB Front Raises
Arnold Press ( Shoulder Press with DB, but you start with your palms facing you)

Then with triceps I do abs in between each exercise

Triceps-
Skullcrushes
*Abs
Tricep Pushdowns
*Abs
Weighted Dips ( You put a plate on your legs and dip with it )
*Abs



Wednesday: Rest Day, maybe hit the treadmill, or hit the bed with the girlfriend..that usually gets a sweat going.




Thursday: Lighter ( I superset my chest with my back )

Chest-
Bench Press
Incline DB Press
Push Ups

Back-
Chin Ups ( Close Grips, Wide Grip, Palms Facing and Facing Away )
DB Rows
Supermans on Floor

Then with biceps I do abs in between each exercise

21's
*Abs
Pinwheels
*Abs
Concentration Curls
*Abs




Friday: Heavy ( I superset legs with shoulders )

Legs-
Squats
Leg Press
Calf Raise

Shoulders-
DB Shoulder Press
Shrugs
Military Press

Then with triceps I do abs in between each exercise

Triceps-
DB Kickbacks
*Abs
DB Extensions
*Abs
Very Close Grip Bench
*Abs

[rdobson]

Originally Posted by GymRatPsycho

Hey, so I've just recently put myself on a whole new three muscle a day workout plan, that looks like this.



Monday: Heavy ( I superset my chest with my back )

Chest-
DB Press
DB Fly
Cable Crossovers

Back-
Lat Pulldowns
Seated Row
Bent Over BB Row

Then with biceps I do abs in between each exercise

Biceps-
EZ Bar Curls
*Abs
DB Curls Inclined
*Abs
Standing Hammer Curls
*Abs



Tuesday: Lighter ( I superset my legs with my shoulders )

Legs-
Lunges
Leg Extensions
Leg Curls

Shoulders-
DB Lateral Raises
DB Front Raises
Arnold Press ( Shoulder Press with DB, but you start with your palms facing you)

Then with triceps I do abs in between each exercise

Triceps-
Skullcrushes
*Abs
Tricep Pushdowns
*Abs
Weighted Dips ( You put a plate on your legs and dip with it )
*Abs



Wednesday: Rest Day, maybe hit the treadmill, or hit the bed with the girlfriend..that usually gets a sweat going.




Thursday: Lighter ( I superset my chest with my back )

Chest-
Bench Press
Incline DB Press
Push Ups

Back-
Chin Ups ( Close Grips, Wide Grip, Palms Facing and Facing Away )
DB Rows
Supermans on Floor

Then with biceps I do abs in between each exercise

21's
*Abs
Pinwheels
*Abs
Concentration Curls
*Abs




Friday: Heavy ( I superset legs with shoulders )

Legs-
Squats
Leg Press
Calf Raise

Shoulders-
DB Shoulder Press
Shrugs
Military Press

Then with triceps I do abs in between each exercise

Triceps-
DB Kickbacks
*Abs
DB Extensions
*Abs
Very Close Grip Bench
*Abs

good to see someone else is training almost everyday...resting sucks...I lose motivation

[musclemaniac uk]

doesn't seem like enough rest between muscle groups. i would rather hit each muscle group hard and heavy once a week. and where are the deadlifts and squats? if this is a bulking routine, you should have at least one of those in there. doesn't seem like enough to build mass and don't superset every w/o or you will get burnt out and possible injuries.

[mr_bhana]

How many sets per excercise?

[GymRatPsycho]

doesn't seem like enough rest between muscle groups. i would rather hit each muscle group hard and heavy once a week. and where are the deadlifts and squats? if this is a bulking routine, you should have at least one of those in there. doesn't seem like enough to build mass and don't superset every w/o or you will get burnt out and possible injuries.

Ive got my squats in on fridays, and Ive also got my girlfriends older brother helping me with legs in general.

And to answer Bhana.. On heavy days Im doing 4 minimum and 8 maximum and on lighter days Im doing 8 minimum and 15 maximum.

Is this sufficient?

[mr_bhana]

Thats quite alot of sets! or are you talking about reps?

[GymRatPsycho]

Oh noo noo I was talking about reps myy bad. Set wise Im doing 3 or 4 for heavy days and like 5 or 6 for lighter days

[GymRatPsycho]

Hey guys so I've changed up my split, and I was wondering if you guys think these are effective exercises for muscle building and mass. I'm currently taking Superpump 250, a whey protein shake, multivitamin, omega-3 fish oil, and a steady diet. I'm going to post up some pictures soon so you guys can give me constructive critisism about how I can improve. Anywaysss.. My Split..


Gym split

Start medium weight… then go up weight from light to heavy.
Last set should always be the heaviest

Shoulders :

Arnold press
Military press
Lateral raise
Frontal raise
Db press

Back :

Bent row
Seated row
Chinup
Pulldowns
Back extensions
db shrugs
bb shrugs

Chest :

Flat bench – incline & decline
Db press – incline & decline
Db flyes – incline & decline
Cable flyes

Triceps :

Db push outs from chest (lying on bench)
Standing skullcrushers
Skullcrushers
Bench dips
Pushdowns – rope & bar

Biceps :

21 ‘s
Db hammer curls
Pinwheels
Preacher curls
Db curls – standing & incline & seated

Forearms :

Db + BB Wrist curls
DB + BB Wrist Extensions
Stomach :

Toe lifts (lying)
Hanging knee lifts w/ twist
V-sits
Crunches on decline

Legs :

Deadlifts (low squat)
Leg curls
Leg extensions
Squats
Db + bb lunges
Leg press

Calves :

Seated calf raises w/ machine or db or bb