I have been a long time reader of T-Nation and a long time fan of some of the routines really pushed on here: WS4SB and 5/3/1 among others. I am doing the college thing now and only really have 3 days to lift and really wanted to try a solid Push/Pull/Legs routine that was a little more focused on size. I want something that will hit me hard since I can only lift 3 days a week and not take too long in the gym. Here is what I have so far:
-Bench press variation (work up to max set of 3-5 reps)
*a few sets of band pullaparts or something for the rear delts
-Dumbbell press variation (3-5 sets of 10)
-mil press/lat raise/arnold press (3-5 sets of 10)
-2 different tricep lifts (3-5 sets of 10)
-Squat variation (aim for a 3-5 rep max)
-leg press/bulgarian/light squats (3-5 sets of 10)
-leg curls/romanian deads (3-5 sets of 10)
-2 ab exercises (3-5 sets each of 10 reps)
-bent over rows/yates rows (3-5 sets of 10)
-t-bar row/seated row (3-5 sets of 10)
-shrugs (3-5 sets of 10)
-2 bicep lifts (3-5 sets of 10 for each)
A few things I was thinking about…
-my friend mentioned that doing arms on leg day increases the effectiveness, so I was thinking of doing arms on leg day as well? like one exercise for biceps and one for triceps?
-I was thinking of dead lifts on pull day as well, thoughts?
-The only reason I have concern for arms is because mine are very stubborn and I feel like they are a weak point. Actually I’d say my back is my only strong point, but I want to make sure that my whole body gets as much work as I can afford in 3 days of 1 hour ish in the gym.
I’d appreciate any feedback!