T Nation

Making a New 3 Day Split Routine


#1

A
Deadlift 4 x 10
Dumbbell Row 4 x 10
Dumbbell Pullover 4 x 10
Bicep Curl 4 x 10
Hammer curls 3 x 10
Grip 4 x 45

B
Pushups 3 x 15, 20, 25
Dumbbell Bench Press 4 x 10
Dumbbell Fly 4 x 10
Skull Crushers 4 x10
Tricep Kickback 3 x 10
C
Pistol Squat 4 x 10
Calf Raise 3 x 10
Overhead press 4 x 10
Lateral Side Raise 4 x 10
Shrugs 4 x 10

So waddaya think?


#2

No. Just no.

Do some research on this site before you get flamed.


#3

x2

that split is absolutely horrible

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/do_this_routine_instead_of_that_dumb_one

there ya gooooo


#4

Ok so I've done some reading and this is what I managed. Your thoughts?

Day 1
Pistol Squats
Deadlift
Dumbbell Row
Shrugs
Bicep Curl
Hammer Curls
Grip

Day 2
Bench Press
Incline Bench Press
Seated Dumbbell Presses
Dumbbell Skull crushers
Tricep Kickback
Calf Raise

Day 3

Squats
Deadlift
Lying Pullover
Shrugs
Concentration Curls
Hammer Curls
Grip

Day 4

Bench Press
Decline Bench Press
Fly
Reverse Flies
Front Raises
Jacksons
Tricep Kickback


#5

^^^^^^^^^^^^^^^
Go for it dude.

Come back here 6 to 7 months and let us know how it went.

Or, use a program made by someone who knows what they are doing:
*Go to "Articles" above
**Go to "Programs"

***Or research and follow "5/3/1"

****Or research and follow "Juggernaut Method"
'
*****Or use the link Blackagger posted and follow Kingbeefs routine.


#6

Creating your own program and executing it is a good learning experience.

But honestly, it's best to start with the program outlined in the thread posted above.