3-day bodybuilding split for the next 8 weeks

Dodger

Dodger

Dodger

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Joined
17 Apr 2007
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Location
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Hi, aim is to bulk up for 8 weeks using the below 3-day split. My triceps do not develop so well so thats the reason why there are 3 exercises. Upright rows seem to be working well for me so i've put them on Friday instead of Wednesday. Anyone can recommend any tips to improve the split would be most appreciated. Thanks.:)

Monday (Chest/Biceps)
*Flat Bench Press – 3x8
*Incline Dumbbell Bench – 3x8
*Dumbbell Fly’s – 3x10
*Barbell Bicep Curl – 3x8
*One Arm Dumbbell hammer Curls – 3x8

Tuesday (Cardio/Abs)

*20 Minute Cardio
*Abdominal workout

Wednesday (Back/Triceps)

*Dead Lifts – 3x8
*Bent Over One Arm Dumbbell Rows – 3x8
*Chin Ups – 3x8
*Close Grip Bench Press – 3x8
*Dips – 3x10
*Tricep Extension – 2x10

Thursday (Cardio/Abs)

*20 Minute Cardio
*Abdominal workout

Friday (Legs/Shoulders/Traps)

*Barbell Squats – 3x8
*Dumbbell Lunges – 3x8
*Calf Raises – 3x10
*Seated Dumbbell Military Press – 3x8
*Lateral Dumbbell Raises – 3x8
*Upright Rows/Dumbbell Shrugs – 3x8
 
thats not bad tbh.
whats your diet like, how many kcals over maintenance will you be eating (taking into account the cardio you will also be doing)?
 
Minor point, aren't chin-ups mainly for biceps and pull-ups for lats, or have I got that the wrong way round? In my vocab at least, chin-ups are where your palms face you, meaning that you use your biceps to pull yourself up...
 
manic111 said:
Minor point, aren't chin-ups mainly for biceps and pull-ups for lats, or have I got that the wrong way round? In my vocab at least, chin-ups are where your palms face you, meaning that you use your biceps to pull yourself up...
Click to expand...

both are for lats but work the bi's as well.

and your vocab is wrong, just look at what you said, it tells you all you need to know about palms facing ;]
 
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