How does this 3 day a week routine look?

[Jimmy L]

What's up fellas? How does this 3 day a week routine look? I will increase the weight every set. I am 27 6' 245 lbs. (with alot of body fat) all natural.

Three days a week

Day 1 Mon.

1. Seated cable rows (with v-bar or underhand) 12,10,8
2. Close grip or underhand lat pulldowns 12,10,8
3. Wide grip lat pulldowns 12,10,8
4. Standing reverse flys 12,10,8
5. Standing cable external rotation 12,10,8
6. Seated dumbbell curls, Standing straight bar curls, Straight bar preacher curls, or Seated dumbbell hammer curls 12,10,8

Tues.

Run on treadmill for 20 minutes

Day 2 Weds.

1. Squats 12,10,8
2. Leg extensions 12,10,8
3. Lying leg curls 12,10,8
4. Standing calve raises 12,10,8
5. Kneeling cable crunches (rope) 12,10,8

Thurs.

Run on treadmill for 20 minutes

Day 3 Fri.

1. Flat dumbbell press 12,10,8
2. Incline dumbbell press 12,10,8
3. Seated overhead dumbbell press 12,10,8
4. Medium grip barbell upright rows or Seated dumbbell lateral raises 12,10,8
5. Tricep pushdowns (overhand straight bar, rope, underhand straight bar, v-bar) 12,10,8
6. Barbell shrugs or Neutral grip seated dumbbell shrugs 12,10,8

Sat.

Run on treadmill for 20 minutes

Sun.

OFF

[John O]

Looks fine to me. Just don't forget to do a  some warm up sets to for each new bodypart trained each workout.  By that I mean a light set not counted as one of your 3 sets

[WOOO]

what are your goals?

if you plan on losing weight then I might suggest more cardio... what does your diet look like?

[John O]

Good point!
Also you should do 30 minutes on the treadmill. 5 minute warm up, 20 minutes at the pace you want, then 5 minutes cool down.

[Hedgehog]

I think you're overdoing the cardio slightly. JMO.

Cut down the cardio to one or two sessions a week.

But look into doing the cardio as intervals, will give you more bang for the buck IMO.

Eg, you could run for 1 minute, walk 1 minute, run 1 minute, walk 1 minute, et al.

Do that for 15 minutes, very intense.

There are other interval routines out there, but that will give you an idea.

[jpm101]

Too many sets and exercises over all.

Might consider something like this with a few of you favorite exercises listed

Monday
Lat pulldown  underhand
Cable rows..seated
Shrug
SLDL

Weds
Squat
Leg press or whatever other compound leg exercise (at least two compound movements here) you want..drop the leg extensions
Leg curl ..standing if you gym has that device....in any event, try doing leg curls one leg at a time.
Calf raises....one leg at a time

Friday
Incline DB press
Flat DB press
BB up-row..little closer than medium...keeping the bar near/against the body throughout the lift. Very safe and rewarding exercise but too wide an arch away from the body could cause too much joint stress. That can includes too wide a grip for a lot of people
Tricep..BB French press or One ar DB overhead extensions

Cardio on off days...keep it short and intense....Tabata protocol offers good advantages

3 sets each exercise and rep range between the usually BB'ing 8-12. Good luck.

[Mike]

I think you're overdoing the cardio slightly. JMO.

Cut down the cardio to one or two sessions a week.

But look into doing the cardio as intervals, will give you more bang for the buck IMO.

Eg, you could run for 1 minute, walk 1 minute, run 1 minute, walk 1 minute, et al.

Do that for 15 minutes, very intense.

There are other interval routines out there, but that will give you an idea.

This is a little advanced to start but should really help down the line.  If you think you could handle it, go for it.  I definetely think you need to work on cardio and diet and focus less on your lifting routine, 6'0 245 is a big boy!

As far as your routine goes, it looks fine, just keep the rest time short, watch the diet and listen to JPM's advice. 

Remember, 6 days a week consistently is hard and if you're going to miss a day I'm guessing it would be a cardio one so make sure you're getting your heartrate up during your lifting days.

[davidbb2]

My personal preference for a 3-way split is

Chest/Back
Legs
Shoulders/Arms

This has worked for me much better than the standard push/pull/legs split. Choose your exercise wisely and try and stick to two movements per bodypart.

[sculpture]

Thats exactly what i do:
day 1 legs, day chest + back, day 3 shoulders and arms, all based around heavy compound exercises

Currently
Day 1
Squats - 5 x 5
Front squats - 3 x 8-12
Dumbell lunges - 3 x 8-12
Leg ext - 3 x 15-20(failure)
Glute ham raises - 3 x 15-20
Leg press - 3 x 15-20 (failure)
Calves- various

Day 2
Chins (hammer/wide) - 3 x 8-12 as a warm up
Incline bench - 5 x 5
Deadlifts - 3 x 5
Weighed dips - failure on each set, 3 x 8-12
BB Rows - failure on each set, 3 x 12-15
Pullover (nautlius, barbell or dumbell), 3 x 12-15

Day 3
Push press - 3 x 5
Hang pull (like a heavy upright row where bar is pulled no higher than lower chest) - 3 x 5
Jump shrug - 3 x 5
Dumbell press - 3 8-12
Seated alternate curl - failure on each set, 3 x 12-15
Lying tricep d extensions - failure on each set, 3 x 12-20
Wrist cursl- failure on each set, 3 x 12-20

Feel free to comment.

[Cold]

LMAo

What a crapppy azz routine.

Do more weight training. There is absolutely nothing wrong with cardio and weight on the same day. Don't buy into the BS.