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2007/04/13, 09:12 AM
Hi,
I started training regularly a few months ago, and would greatly appreciate opinions on my 'back to basics' three-day split routine I've currently settled on.
I've tried to build it around the main compound exercises - am interested to hear views on order of exercises, choice of exercises etc. Am trying to keep each session down to under an hour. Thanks
I aim for 3 sets of 10 for all exercises.
Day 1: Back, biceps
Deadlifts
One-arm dumbbell rows
Barbell curls
Concentration curls
Day 2: Chest, triceps
Flat bench press
Incline bench press
Dips
Tricep kickbacks
Tricep extensions
Day 3: Shoulders, legs
Military Press
Upright rows
Leg extensions
Squats
It's pretty simple, but I'm looking to gain strength and a bit of mass. FYI - I'm 21, 5'5 and weigh about 9 and a half stone.
Am a bit concerned that biceps may not be getting as productive a workout at the moment, particularly after deadlifts. Would a change be in order here?
Many thanks
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2007/04/13, 10:17 AM
If it were me I would switch it to a 3 day total body routine designed around the compound movements. For starters I would eliminate the Concentration Curls, Tricep Kickbacks and the Leg Extensions. Again this is my opinion. If you are interested in a 3 day total body routine send me a IM.
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Those who want tolerance must be tolerant to intolerance.
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2007/04/13, 01:49 PM
I would just say to do squats first on day 3. Such a total body movement should be done at the beginning of the workout... imo
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2007/04/13, 02:16 PM
To me, a back to basics would be full body, compound movements with the odd isolation in for fun.
Deads, Squats, Bench and variations there of with some Lat Pulldowns, Chins or Bent Over Rows for back and some Overhead Presses for shoulders.
If you're sticking with what you have, I'd move the Squats to the top, too.
t
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I see the words you are typing, but all I read is *click*click*click*
- One should not lift like a man or a woman, lift like a human.
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