View Full Version : Hey, Im new here and I would need your help for my 3 day split routine!

12-30-2011, 03:49 AM
Im a german exchange STudent and Im here in America for 9 Months. I started working out for 3 Months now, just when I arrived. I found this Website and fall completely in Love with it.
Now heres my question: Is my 3 day split routine workout all right, and what can I improve?
Heres what i want to achieve: I want a movie like Body, kinda like the Guys from Hollister..
Go on my account to view my Routine or heres the link to it:

Thanks for all the Help!!!


12-30-2011, 05:34 AM
Do you mix it up? or always start and finish with the same excercises?

I've never done a split routine of chest and biceps, back and triceps.. I used to do back & biceps, chest & triceps, shoulders and legs.

Think you should add pull ups and chin ups to your back day, replace back extensions with deadlifts (start with that), and add squats and lunges to your leg day.. I don't know about standing barbell press behind the neck, I've always done standing military press and bring the bar down to your chest.. I might be wrong since I haven't tried it but standing and behind the neck seems sketchy to go heavy

12-30-2011, 04:02 PM
People still do curls? ;)

You seem like a pretty thin guy. I would try some heavy lifting and eating to start putting on some mass. You may want to look at StrongLifts or Starting Strength. There is also this plan: http://www.jefit.com/routines/workout-routine-database.php?id=2909 which has worked really well. Since you're new, keep it simple. You will make gains no matter what you do.

Main lifts for strength: deadlift, squat, shoulder press, bench press. That behind the neck press sounds like a bad idea. Stick to the regular shoulder press. You back exercises are weak. Switch over to deadlifts and bent over rows.

As I said early, look into program that's already set up. StrongLifts and Starting Strength are great, proven programs.

01-11-2012, 02:26 PM
This is a Intermediates Program, but i think you can use it as long as you do not increase 2,5%/kgs every workout.
Keep it light in the beginning(about 75-90% of 1RM )

BUT it is designed to increase every weekstart..

EAT 1,5 g of protein pr.kg bodyweight..(HARD!)
EAT 3 g of carbs pr.kg bodyweight
+ 0.5g protein, essential oils and fatty-acids(STRAIGHT after workout!)

AND REMEMBER; shake`s and powder don`t replace REAL food! ;)

Tomas sitt 5x5:
Good luck, keep in touch! :)

01-23-2012, 02:08 PM

http://www.jefit.com/routines/workout-routine-database.php?id=7581 (http://www.jefit.com/routines/workout-routine-database.php?id=7581)