A little background:
My interest in BB started about 3 months ago, and have since then been lurking around here and there, reading articles which some seemingly contradicting one another, and finally tried tying up a 3 days per week split workout plan.

Basicially, like i've mentioned above, i splitted my workout plan into 3 times a week, seperating upper body, trunk, and lower body, and used my knowledge of anatomy to guide my training. What i found was that the anatomy i learnt in school was more clinically oriented than for practical usage. I then realised its not only the knowledge of anatomy i needed, but also training techniques, which i am a beginner starting from scratch.

And so i went to search websites for training techniques and came out with a plan, worked on it, saw some results, but the drawback was that it takes too long per session (especially training the upper body would take 2 hours). Now i know that anything exceeding 50 mins would put my body into a catabolic state, which is counterproductive of what i'm trying to achieve. And hence, listed below would be my workout routine that i would need lots of contructive criticisms.

Worth noting:
1. I have very conservative views about certain training techniques especially when it has got to involve the low back (eg. deadlifts). So, i'd rather work around with different (and perhaps more) exercises to compensate for these particular exercises. Of course, i'm a newbie in BB and people might say injuries only happen to people who do not have the correct form etc., but my profession-in-training has taught me enough to be scared and paranoid of certain things.

2. And i've just joined a gym, which comes with a personal trainer. But after a few sessions, i have lost all confidence in the PT in my gym. Hence i have decided to ditch them, do my own homework, take advices from gurus like you, and pump my body hard.

Current statistics:
Weight: 55~56kg
Height: 173cm
Body fat: (its average, but i forgot. I'll measure it again when i'm in the gym)

Yes, my BMI tells that i'm underweight/just above the water of underweight. And i'd rather clean bulk than dirty bulk.

Upper body workout:
Muscles intended to work: Pecs, deltoids, biceps, triceps, brachioradialis, flexor and extensor compartments of forearm.

1. 10 mins warm-up
2. Pull ups (for the sake of a compound exercise)
3. Barbell bench press (Pecs)
4. Incline dumbell fly (Pecs)
5. Dumbell shoulder press (Ant. delts)
6. Dumbell upright row (Mid. delts)
7. Dumbell curl (Biceps)
8. Dumbell hammer curl (Brachioradialis)
9. Dumbell wrist curl (Forearm flexors)
10. Dumbell reverse wrist curl (Forearm extensors)
11. Dumbell triceps extension (Triceps)

4 sets each exercise, with 90 secs rest in between. This takes about close to 2 hours!!

Middle body/Trunk workout
Muscles intended to work: Abdominals, rhomboids, lats, erector spinae, upper trapezius.

1. 10 mins warm-up
2. Ball crunches (Abs)
3. Pull ups (Lats)
4. Trunk hyperextension (Erector spinae)
5. Dumbell shrugs (Upper traps)
?. (Dunno what exercise technique for rhomboids)

4 sets each exercise, also with 90 secs rest in between. This takes a relatively shorter time

Lower body workout:
Muscles intended to work: Quadriceps, hamstrings, calf, (do i need to work on hip flexors, adductors, and abductors?)

1. 10 mins warm-up
2. Leg extensions (Quads)
3. Leg presses (Quads)
4. Seated leg curls (Hamstrings)
5. For calf, i was taught to do plantar flexion by placing my toes (metatarsal heads, to be precise) on the leg press machine. I think there's a better way to training to calfs, no?

4 sets each, with 90 secs rest in between.


As you can see from the above, other than the upper body workout which is heavily emphasised (which needs serious modification), i need advise on many issues that you guys could help me with, pretty please? Seen above also in the upper body workout, it consists mainly of dumbells and some barbells. That was before i started going to the gym. Now i've started, i could make use of machines to help me out with some. But then again, they say dumbells are superior over machines, so i've been sticking to this advice. Also, ideally, i would like a 1 hour per session workout if possible Please tell me that's possible!

For all the research you have claimed youve done, you didnt come across any 3 day split programs? Dan is doing one right now, check his journal.

Your current one is really kinda messed up.

I did, actually. In fact, what i've written above is my 3 day split program!

Do you mean to say that i should just follow someone's 3 day split program instead of troubling myself in creating one?

And yes, my 3 day split is VERY messed up

yes

Thanks man, i'll follow ur advice. Now i needs find a plan for myself