you all were right

[huge56]

Decided to take you guy’s advice after I realized that what I had was quite possibly the dumbest fucking routine in the world and I constructed a new one. Tell me what you think and then modify what you would like.




Monday:
Squats 3x6
Flat Bench Press 3x6
Bent Rows 3x8
Military Press 3x6


Tuesday:
Leg Curls 3x8
Calf Raises 2x20
Shrugs 3x8
Barbell Curls 3xmax
CG Bench Press 3x max


Wednesday:
Squats 3x8
Incline Bench Press 3x6
Dead lifts 3x5
Arnold Presses 3x8


Thursday:
Leg Curls 3x8
Calf Raises 2x20
Shrugs 3x8
Incline Curls 3x10
Cable Pushdown 3x10


Friday:
ATG Squats: 3x5
Bench Press 3x6
Bent Rows 3x8
Military Press 3x6


Starting next day I will do abs Mon, Tues, Thurs, and Friday. Unable to this week because of stomach virus.

[Royalty]

I would put front squats in there some where.

[pumpster]

I would put front squats in there some where.

Standard squats are very good unless there's a specific reason to go to something else-comfort, emphasis on a different area.

[huge56]

but what do you think off the actual routine. Would it be a good split for both size and mass?

[WhiteHulk4]

Why are you so hell-bent on doing Squats and Bench Press three times a week (among other things).  I don't think anyone was commenting on how much work you were doing within each given workout/day.  It was how much you were fitting into the whole week!  You're still trying to hit everything 3 times a week, and you're going to out-do yourself!

Try to break down your first post into a 4-day split - Monday & Tuesday + Thursday & Friday.  Do a similar workout on Mondays & Thursdays and a similar one on Tuesdays & Fridays.  This way you'll get everything in TWICE a week.

Based on your post, try something like this:

Monday:
Squats 3 x 6
Bench Press 3 x 6
Bent Rows 3 x 8
Military Press 3 x 8

Tuesday:
Leg Curls 3 x 8
Standing Calf Raises 2 x 20
DB Shrugs 3 x 8
Bar Curls 3 x 8-12
CF Bench 3 x 8-12

Wednesday:
OFF

Thursday:
Leg Press 3 x 8
Incline Bench 3 x 6
Reverse Pulldown 3 x 8
Arnold Press 3 x 8

Friday:
Stiff-Leg Deadlifts 3 x 8
Seated Calf Raises 2 x 20
Behind the Back Barbell Shrugs 3 x 8
Incline Curls 3 x 10
Pushdown 3 x 10

Saturday & Sunday:
OFF

And work your upper abs on Mondays & Thursdays and your lower abs on Tuesdays & Fridays.

[Petrucci]

too much frequency! if you want to do that kind of frequency i think its impossible to give too much intensity or it will be a monster overtrainning...
if you want something like that, go look for DC Trainning or HST...you will have to cut a lot of sets, but you train your bodyparts with more frequency during the week (if thats what you want)