Critique my split

Chest day
Bench 3x5
Db incline press 3x5
Dips 3x6

Back
Deadlift 3x5
Rows 3x5
Lat pulldown 3x5

Upper body and Shoulders
Chest 3x5
Military press 3x5
Shoulder raises 3x5
Curls 3x5

Legs
Squat 3x5
Leg press 3x5
Calf raises 3x5

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> no triceps
> deadlift is a back exercise

yikes

>dips
>leg press
>no biceps on back day
>no triceps on chest day
>3x5s main compounds

What do you realistically hope to achieve user? Genuine question, because I feel heavily that this routine is whack

Deadlift is back you dumbfuck

hope you're kidding

>dips
What's wrong with dips
>leg press
Meh I just did them on leg day before I added squats a month in and just kept doing them. Are they bad.
>no biceps on back day
Why?
>no triceps on chest day
Don't dips cover tris?
>3x5s main compounds
3 sets of 5 reps? What's bad about that?

Good split
Consider doing more for your biceps, as you absolutely must drive them to progressive failure
You also aren’t really hitting your front delts except only in incline bench
You should hit your side delts as well. Most people do side delt raises, but this is better done out to the front like at 45 degrees while slightly bent over. Try this and isolate just the side delt to see what I mean.
Consider replacing lat pull downs with pull ups.
You should hit your back delts. Rows can hit your trapezius or your back delts depending on your grip. I just use rows for lower traps and face pulls for back delts just to isolate these two completely.

you need to read SS.

>dips
It's probably a personal disdain, but I find dips to be too high risk for what gains they give you. I figure I can either do isolated triceps or more chest work on flat/incline/decline etc to compensate for refusing to do dips
>leg press
Same with dips. I guess if you do them single-legged or high reps they aren't too bad, but again, why not squat more?
>biceps on back day
You should be activating biceps on back day, usually, so the next logical step is to do accesory work in addition to train them more
>dips covering triceps
3 sets of dips once per 4 days is not enough. Close-grip bench or skullcrushers would be a good addition and it doesnt take too much work to do correctly.
>3x5
As with dips, my personal disdain. If you're hitting the main lifts once, sometimes twice a week, I would assume you'd want to get the maximum possible use out of them. 3x8 is only 9 more reps, 5x5 is only 10 more reps. It's just an odd number IMO.

What'a your goal, what's your experience?

the fuck is chest 3x5? Flys?

He does 15 sets of tricep exercises a week user, and deadlifts are commonly assigned to pull/back days

Push -

* Flat Barbell Bench Press - 3x5
* CGBP - 3x5
* Incline BB Bench - 5x5
* OHP - 3x8
* Overhead Dumbbell Extension - 3x10
* Seated DB Shoulder Press - 3x10
* DB Bench Press - 3x10
* Low incline DB press- 4x10

Pull -

* Lat Pulldowns(Long Bar) - 3x10
* Seated V-Bar Rows - 3x10
* Overhead Cable Curl - 3x10
* Barbell Bicep Curls - 3x8
* Wide-Grip Standing Barbell Curl - 3x8
* Standing Dumbbell Bicep Curls - 3x8
* Seated Dumbbell Bicep Curls - 3x8

Legs/ABS -

* Deadlift - 3x3
* Axle Deadlift - 3x3
* Standing Calf Raise - 5x20
* Leg Curls - 3x8

Opinions please

Are you honestly adding weight on this program or does it just make you feel good because you believe you're hitting all bases? If yes to the former and no to the latter, you're good

Yes to both

No comments about the half Asian guy yet fit? Good on you

He's not half asian, just ugly

Rate/critique my routine:


>UPPER A

Flat BB bench 4 * 5 ( pyramid drop sets)
Military press 4 * 5
Lat pull down 3 * 12
T bar row 3 * 12
Cable crossover 3 * 12
Dumbbell shrug 3 * 12
Overhead tricep extension
Supinated dumbbell curl 3 * 12

>LOWER A

BB squats 4 * 5 ( pyramid drop sets)
Romanian deadlift 4 * 5
BB hip thrust 3 * 12
Bodyweight glute ham raise 3 * 12
Seated calf raise 3 * 12
Leg Extension 3 * 12
Lying Leg curls 3 * 12
Crunch machine 3 * 12

>UPPER B

Flat BB bench 4 * 5 ( pyramid drop sets)
BB row 3 * 12
Incline dumbbell curl 3 * 12
Lat pull down 3 * 12
Facepulls 3 * 12
Cable lateral raise 3 * 12
Tricep pushdown 3 * 12
Dumbbell hammer curl 3 * 12
SS Ez bar close grip bench and overhead tricep extension 3 * 12( alternating).

>LOWER B

Deadlift 3 * 5 (pyramid drop sets)
Single dumbbell calf raises 3 * 12
Dumbbell leg extension 3 * 12
Bodyweight glute ham raise 3 * 12
Single leg extensions 3 * 12
Single lying leg curls 3 * 12
Planks 3 * failure
Forearm curls 3 * 12

Been thinking of adding another day to fill in whatever lagging body parts that don't get enough volume such as parts of my shoulder deltoids, abs, and neck. What do you guys think? What exercises should I do if I were to add another day?

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For chest day you do 9 sets? 3 exercises and 3 sets.. are you at the gym for 5 minutes

That's a lot of just curls. Do some hammer curls or hang cleans to hit brachials. Maybe something for traps if you refuse to do cleans. Do some squats. Something, anything for quads besides low volume deadlifts. The leg curls are probably needless abuse, just add some volume to diddly and stop doing them only heavy. I understand it is a brosplit, but if you hate compounds, it is because you are only doing heavy deadlifts. Volume on diddly/squat changes your attitude the rest of the day and makes your shit work better.

Pure shit
Just do an established program
Dont make ur own if u have no clue

>3x5
If you do less than 8 reps you'll never gonna make it.

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Bench counts as triceps since the triceps act as a secondary muscle group in this exercise

Fren...

you can’t just do the same rep range for everything

This routine is lazy and clearly made by someone unqualified to do so

What i think wants you to do is barbell rows because they work the back and biceps and other muscles

I seriously hope that's not all you plan on doing unless you're a fresh beginner. And if that's the case why are you trying to make your own routine? You clearly have no idea what you're doing.

Ugly beta white guys who landed a better looking girl always remind me of Asian males.

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Lolol that girl is in that relationship for virtue signalling and gets probably side dick behind his back, he can't leave the house alone soooo easy to cheat on lol that YouTube money is good bro

Top kek thinking 3 exercises will result in gains
The fuck is actually wrong with you

>no accessories
>everything in the same rep range
4/10

>15 sets
That's literally nothing

>Upper body and Shoulders
>Chest 3x5

What is chest 3x5?

I go to the gym during lunch. Pls no bully

Thanks mate

I am a fresh beginner, and I got this routine from Michael Matthews.

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>too high risk
Unless you're doing them weighted, there's no fucking risk in dips, lmao.
How fucking disfigured do you have to be to risk injuries on bodyweight dips.

>no more than 3 sets of any individual exercise
>split
Read the fucking sticky.

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This is now a split contest

PUSH A

Incline bench 8 rep max, 3x5 @ 80%
Standing Arnold press 12 rep max, 3 max rep sets
DB Chest fly 18 rep max, 3 max rep sets
Triceps pump

PULL A
T bar row 8 rep max, 3x5 @ 80%
Stiff legged deadlift 12 rep max, 3 max rep sets
Wide grip cable row 18 rep max, 3 max rep sets
Zottman curl for bicep pump

PUSH B
OHP 8 rep max, 3x5 @ 80%
Behind the neck press 12 rep max,3 max rep sets
Tricep pump

PULL B
Weighted pull-ups 8 rep max, 3x5 @ 80%
Kroc rows 12 rep max, 3 max rep sets
Pull downs 18 rep max, 3 max rep sets
Zottman curlZ for bicep pump

Am taking break from squatting cause my legs are massive with exceptional strenf

>I go to the gym during lunch.

Why not go to the gym before or after work?

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Literally who? Just do SS and add in some upper body accessories.

Once again they look like AMWF, because Asian males are inherently beta.

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he looks like an argentinian you gook

Alright lads I have 45 mins for lunch, this is what I'm doing for the next 3 months:

MONDAY
Pin press 3x5
Landmine press 3x8
Overhead extensions (standing) 3x12
Lateral raises 3x15

TUESDAY
3x5 pullups
3x5 box squat
3x8 RDL
3x15 concentration curls

THURSDAY
3x8 klokov press
3x10 dips or incline bench
3x12 skullcrushers
3x15 lateral raises

FRIDAY
3x3 DL from 2" off floor
3x8 DB rows
3x20-30 pulldowns
3x15 reverse curls

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>Why not go to the gym before or after work?
Haha honestly if I told you, you wouldn't believe me

He is 100% white country bumpkin

>Haha honestly if I told you, you wouldn't believe me

Can't be stupider then the user who confessed to being sexually attracted to tile patterns now tell

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Who are they and how did that end up with a 10/10?

Personality

He has the top selling fitness book on Amazon bro

Is that all you do for one day, 3 exercises? That seems light.

If I were that guy, I could never trust her in this relationship.
Would still enjoy nutting in that puss though for sure homie

I have to keep my workouts under 45 minutes

more isolation