Bench Press: 3x6
EZ Bar Curls: 3x6-8
Barbell Military Press: 3x6-8
Deadlifts (RDL): 3x6-8
Bent Over Row: 3x6-8
Upright Row: 3x6-8
Strait Leg Deadlifts: 3x6-8
Close Grip Concentration EZ bar curls: 2x6-8
Reverse EZ bar curls: 2x6-8
(30-45 seconds rest between each set in all exercises)
That's my current routine. The only lifts that aren't 80% of my 1RM are deadlifts and shrugs, I need to buy more plates.
That list always seemed pretty small to me, so I never split it. That, and it's mostly upperbody anyways. If you say I'm over training doing that 3 days a week, how would you recommend it be split?
I was thinking something like:
Day 1: Bench Press, Curls, Deadlifts
Day 2: Rows, Shrugs, Triceps (Probably extensions and close grip bench presses) Overhead presses
Day 3: Bench Press, Curls, Deadlifts...
Or should I not split it at all and just put workouts 48hours apart?
Holy crap you do all those lifts 3x a week???? That is WAY TOO MUCH and is a poster workout for overtraining. I notice you also have 3 exercises for biceps in there..and none for triceps!! Its no wonder you get stuck in the middle part of the bench press. Triceps are my favorite muscle to work, cause they assist in all the pressing movements. Stronger tri's=better benching! Alot of people dont even do any biceps isolation work, and just allow rows and pullups to give them their work. Unless you're pursuing a bodybuilding career i wouldnt do bi's more than once a week with only 2 exercises at the MOST. Also your rest periods are too low if your looking for strength. 45 sec is fine for something like curls, but for bench or deadlift its not enough time to recover between sets. 30-45 sec is something you'd use for endurance purposes...not strength gain (unless you were to do the rest/pause method).
With regards to the 3 day split you mentioned...well i already gave my opinion on the curls. I wouldnt do triceps and shoulders the very next day after benching, you'd have to seperate that 48 hours. Also id make one of the deadlifts a variation, like do one regular and in the other workout do the stiff-legged version. Just something different. Same with the bench, dont do the same old flat bench press twice a week. Make one of them close grip or incline...variation is the key! And dont forget those triceps...