Im starting a new routine, and have room for one more exercise and cant decide what to choose.
Currently its an A-B split.
DB split snatch
CG decline bench
BW row (or seated cable row)
** so I haven’t decided what to put here. I was tempted to do a vertical press, but am thinking my tris and shoulders will get enough from bench and snatch.
Should I just throw an abdominal exercise in here, or what do you guys think would fit well?
Oh and this exercise will be supersetted with the BW rows, and done either for 3 sets of max reps, or 10 minutes done EDT style.[/quote]
First off, I’m pleased to see that you’re doing DB snatches… one of my absolute favorite exercises.
That said, it’s kind of hard to evaluate your program because I don’t know how much volume you’re getting in, your level of conditioning, level of experience, if you play any other sports, if you’re supersetting, your goals, etc.
If you’re really intent on doing an A-B split 3x/week, I’d do something like this:
A1. Back squat… 4-5 sets, 8-10 reps
A2. Seated calves… 4-5 sets, 10-15 reps
B1. Incline DB press
B2. Pullups/Assisted Pullups
C1. Lateral raise… 3-4 sets, 8-10 reps
C2. Low to high choppers… 3-4 sets, 8-15 reps
D1. Leg curl… 3-4 sets, 6-8 reps
D2. DB hammer curls… 3-4 sets, 6-10 reps
D3. DB tricep extensions… 3-4 sets, 6-10 reps
*superset A1, A2; EDT style B1, B2; superset C1, C2; superset D1, D2, D3
A. one-arm DB snatches… 5-6 sets, 5-8 reps
B1. Leg press… 4-5 sets, 8-10 reps
B2. High to low choppers… 4-5 sets, 8-15 reps
C1. T-bar row… 3-4 sets, 6-8 reps
C2. One-arm DB rows… 3-4 sets, 8-10 reps
D1. Explosive push-ups… 3-4 sets, max reps
D2. Dips… 3-4 sets, max reps
E. Deadlifts… 3-4 sets, 6-8 reps
*superset B1, B2; superset C1, C2; superset D1, D2
Note: I have no idea what your level of conditioning and experience is, and I’ve made a ton of assumptions thereof, but this is what I would do if I could only train 3 times/week and my goal was hypertrophy.