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  1. #1
    Registered User gurpals77's Avatar
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    Thoughts on my workout split

    Hey guys I’m new to this forum. Just want your opinion on my push pull and legs workout split. Thanks!

    DAY 1:
    Dumbbell bench press
    Hex bench press
    Dumbbell shoulder press
    Upright rows
    Tricep extension
    Front raise
    Push-ups


    DAY 2:
    Wide dumbbell row
    Dumbbell shrug
    Bicep curl
    hammer curl
    Waiter curl/incline curl
    Close grip dumbbell row
    Double dumbbell row

    DAY 3:
    Dumbbell squat
    Goblet squats
    deadlift
    Overhead tricep
    Walking lunge
    Calf raise





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  2. #2
    Moderator SuffolkPunch's Avatar
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    You might get more joy in the workout programs forum section. This section is pretty quiet.

    Some observations
    - front raise is redundant - lots of pressing movements already target front delts
    - don't need 2 bench variants, I would put wide spaced cable flys in there instead - or pec deck if you have a good one
    - don't need 3 curls and 3 rows. Where is pullup/pulldown? Consider lat prayer for full ROM lat exercise
    - try a bulgarian split squat on leg day

    - you don't give any indication of sets, loading, progression, exertion levels, fatigue management etc. Exercise selection is important. "Split" is less important but the things I mentioned are very important too.
    Perhaps you would benefit from a ready made routine
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  3. #3
    Registered User PissChugger's Avatar
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    Do SS or Greyskull. Buy/pirate a book on programming if you want to make your own routines in the future.
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