Monday : Arms day; each exercise 3 sets with 8-10 reps
-back squat
-deadlift ( this one id only do 1 set with 5 reps )
-barbell curl
-db alternating curl
-cable bicep curl
-triceps cable pull down
-overhead extension
-skullcrusher
-dips

Wednesday : Chest & Back
-back squat
-pendlay rows
-pull ups ( only manage to do 3 sets with 5 reps )
-lat pull down wide grip
-lat pull down close grip
-seated row cable machine
-flat db press
-incline db press
-flat bp
-incline bp
-laying db pullover

Friday : shoulder
-back squat
-deadlift ( again 1 set with 5 reps )
-seated db shoulder press
-side db lateral raise
-bend over db fly
-plate raises

My original routine are exactly as above minus the back squats n deadlifts n pendlay rows. Now after reading the stickies, is it alright if i incorporated those 3 exercises like above? Any advice will be appreciated. Thanks!

At least you read the stickies. But too much volume imho.

I wish i could distribute the exercises for each body part into different days but really my work is not allowing me to. Which exercise would u push aside if you were me dark?

Day 1 chest and back
day 2 shoulders and arms
day 3 legs

pick 2-3 exercises per bodypart and 2-3 sets each. Enough.

Noted. So ill leave squats,deadlifts n pendlay on day 3 only or ud recommend me doing them on each exercise day?

That i can't tell you. You need to figure it out yourself everyone is different. But if you're a beginner and doing light weights, your chance of overtraining is a lot less. If you're advance you might wanna do it twice a week.

It's not like sex.

This post has been edited by darklight79: Nov 8 2011, 02:09 AM

Ok thanks man. Appreciate it

do deadlifts during back day and squats during leg days. im doing it now and its fine, doesnt interfere with other days. if possible try doing 4 day splits.

Why are you awake??

Lol went clubbing. Major YAWNS now

I haven clubbed in years

So is that a good thing or bad?

Does that means i only have to exercise 6 sets in total perday?

Per bodypart, at least. Would be 12 and above total for the workout day. Don't include warm up sets and make those reps count!

the above quote pretty much sums up everything.