Hi
I will be using this routine for a total of 3 months - to finish in Sept 05
I will then change the split and change some of the exercises - Main change will be to add Squats - also, change back exercises to dumbell rows and T bar rows - split change will be back/bi's, chest/tri's, legs/shoulders

I am 6'2" - 208lbs - began working out in Jan 05, after not working out much for about a year - results have been good so far - I've been eating a lot and getting some good muscle and strength

3 day split

Grouping

Day 1 - Legs (and sometimes shoulders - if not, shoulders on Day 3)

Day 2 - Chest and back

Day 3 - Arms (and shoulders if not worked on leg day)

Currently working Day 1 on MON, Day 2 on WED and Day 3 on FRI

Sets - 4 x 8-10 reps
Chest - Flat press - barbell

Sets - 3x 8-10 reps
Chest - Incline press - dumbells on 45 degree bench

Sets - 4 x 8-10 reps
Back - lateral row - machine

Sets - 4 x 8-10 reps
Back - Lat Pulldown - machine

Sets - 5 x 8-15 reps - 15 for warm up, a couple of 10's, a couple of 8's
Legs - Leg press

Sets - 3 x 8-10 reps
Legs - Thigh extensions - machine (slow reps)

Sets - 2 x 8-10 reps
Legs - Calf machine

Sets - 2 8-10 reps
Legs - Standing Calf Machine

Sets - 4 x 8-10 reps
Shoulders - Press - dumbells

Sets - 3 x 8-10 reps
Shoulders - front raise - dumbells (light weight, perfect form)

Sets - 2 x 8-10 reps
Arms - Biceps - Hammer curls - dumbells

Sets - 3 x 8-10 reps
Arms - Biceps - Dumbell curls
OR
Sets - 3 x 8-10 reps
Arms - Biceps - Barbell curl - (slow, perfect form)

Sets - 3 x 10-12 reps
Arms - Triceps - Dumbell Kickbacks (perfect form)

Sets - 4 x 8-10 reps
Arms - Triceps - Rope pushdown

Cardio - treadmill after each workout - 20 minutes at a fast walk
Abs - every other day

Are you working your hamstrings or traps out?

Not working hamstrings yet - they seem really tight after leg presses
I should be adding deadlifts for my next routine as well

Traps - I seem to forget them a lot - I do shrugs only, about once a week - 2 sets only

I don't like it, look for some routines using the search. Find what works for you.

I don't like it, look for some routines using the search. Find what works for you.

Arrggghhh - can you give me a couple of reasons? You don't have to give too much detail, but I need some...

I don't want to make any drastic changes, because I feel that I need to work a static routine for a period of time - but if something 'jumps' out at you ie. overtraining bi's, too little sets, wrong rest days etc. - that would be appreciated

I think my next routine will be more serious with the addition of more basics (squats and deadlifts) and with a better split of bodyparts

Thanks in advance

What jumps out at me is that you say legs and shoulders SOMETIMES. You should have it be the same every week. Commit to your schedule bro. Im also not a big fan of working chest and back together.

Oops

LEGS - always on Day 1
what I meant was sometimes I do shoulders on Day 1 - if not, I do them on Day 3

Sorry for the confusion

oh, and dont forget your hamstrings. Dont you want to have a nice balanced physique? Try to hit every bodypart at least once a week with equal intensity.

hey bro whats your bf%? stick with a simple compound movement routine. do some reading and im sure youll find something that'll help.

K&P

Hi

BF% - probably 19 or 20 - I was at 24% about 2 months ago, but have lost off of my stomach and sides - weight is almost the same, but more muscle

alright that helps quite a bit, i thought you were like 35% or better. your a pretty big guy by the way. id stick with the compound movements. how long have yah been working out?

K&P

I don't know about chest and back together. I know people who do this and I've tried it before for a few weeks. For a beginner I don't think it is so good though. Back, Chest, and legs are the muscles your going to want to put the most effort into improving because they are the largest. I found that even though I got a really good pump from working my chest and back out, I couldn't put the energy I wanted into some exercises because I just didn't have it. Arms shouldn't be THAT important to you, if you are doing the right exercises with the bigger muscles they will grow. I would do Chest-biceps back-triceps legs-shoulders if you want a three day split.

I started working out in high school
Was in tae kwon do for 3 yrs - from 20-23 - best shape of my life
Had a bad car accident and had a bulging disk - went up to 250 (from 185)
Started working out after about 6 months - went down to 230 for a long time
Was able to push some serious weight, due to my body weight

Worked out off and on for the last 9 yrs - nothing serious enough
Started this past January and am being serious with the schedule and my diet

sorry to hear about the car accidnet and all bro. I would stay with a simple compound movement only routine. maybe 3-4 days a week and just keep consistent with it, after a while if you feel your ready to move up than go for it and see how it works out. hope it helps

K&P