ExRx.net

3 days a week, go heavy, 1-2 min rest between sets (3 min on dl, bench, squat). good form on each exercise, no cheating. incorporate some cardio 3x a week

pull Monday

deadlift 5x5 (1st and 2nd set are warmup)
pullups (weighted) 4x6-8
bentover db rows (go heavy) 4x6-8
incline db curls (4 sec eccentric) 3x8-10
supersetted with hammer curls (4 sec eccentric) 3x8-10
shrugs (heavy) 4x6-8

push Wed

bench 5x5 (1st and 2nd set are warmup)
dips (weighted) 4x6-8
supersetted with incline flyes 4x10
military press 4x6-8
laterals 3x8-10
incline tricep extension 3x8-10

legs Fri

front squat 5x5 ((1st and 2nd set are warmup)
RDL 4x6-8
walking lunges 4x6-8
single leg calf raises 4x10-12
hanging leg raise 3x10-12
weighted crunches 3x12


what do you think about this routine?

thanks for any feedback!

@fqqs:

It's a very good split routine for a lifter who has moved into the upper intermediate stage. Lifters below that level need to train each bodypart at least twice a week to make progress, though.

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Thanks, TimD

It's a lot. The more I lift, the fewer exercises I do. It's hard to really give yourself to 3 compound lifts every workout. I think you need to be more selective. Of course, if you're doing that, you'll find how "heavy" you can really go and still make it through the workout.

Avoid crunches!

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

ok and i wonder if i can replace deadlift with sumo deadlift (ive got short arms and conventional deadlift is really pain in ass). and also on friday rdl with leg curls (4x6-8)?

sure

The changes that you proposed shouldn't impact your routine that much.

Hopefully, once you settle on a routine, you'll stick with it. It's frustrating watching lifters spend a lot of time designing a routine that they don't end up following.

Good luck

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Thanks, TimD

I know what you mean. overthinking is a bad think. but I was moving constantly from place to place and had some equipment issue. Ill stick with this routine for a long time I hope.Thanks.

On the other hand, don't be afraid to tweak and refine your routine as you go along, or to make bigger changes from time to time, but only when you have a good reason!

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

you mean for example replacing leg curls with GHR etc.? bench press with heavy db press etc

Yep. Stuff like that. And like varying your rep-set scheme. Or changing the order of your exercises. Or anything. Keep trying to find better ways, but don't change just to be changing, and give things enough time to results or show the lack of results.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan