3 Day Split/Incosistent Workout Routine

[Motife43]

So I've been doing that split on and off since I got my gym membership in November. I wanted something I could go to the gym and follow and see some gains instead of dikking around in there.

Been outta college for a couple yrs, back then I was in the gym almost everyday lifting and hooping. I wasn't real consistent, but when I would get in there it was with some former football players and I would wreck shyt. Those cats pushed me. Unfortunately, I don't have a partner I can hit up now to put in work.

Now as a professional, working long days and being dead tired most days, I try to get in there 2-4 times a week. Some days I don't lift at all and just hoop and then go home.

Right now I'm 6'3 around 190lb and happy with my physique. But I feel I can cut a little bit.

Based on that chart, what should I remove/add or switch up altogether based on my schedule and goals?

 

[TLR Is Mental Poison]

I would make your upper day a full upper body day and try and get one of those and one lower body day in a week at the minimum. No need to separate chest/shoulders/back, waste of time.

 

[Big Skilly Films]

wow doing chest & shoulders the same day? becareful thats not a good combo to do on the same day...

 

[TLR Is Mental Poison]

wow doing chest & shoulders the same day? becareful thats not a good combo to do on the same day...

Why not? Ive been doing it for years

 

[Big Skilly Films]

Why not? Ive been doing it for years

too much shoulder movements your bound to mess up your rotator cuff...

 

[Motife43]

I could easily split those workouts into different days.

I've being reading a few of yall are against leg extensions. Are the leg workouts on that chart OK or should I just build a brand new workout routine for myself?

 

[jilla82]

I just do an A/B split.
Switch back and forth each workout.

So I end up squatting twice a week every other week.

 

[Motife43]

Any suggetions on what exercises on that chart are? I wanna add have the most impactful shyt on there

 

[TLR Is Mental Poison]

I could easily split those workouts into different days.

I've being reading a few of yall are against leg extensions. Are the leg workouts on that chart OK or should I just build a brand new workout routine for myself?

They are hell on my knees and just don't give me the same feeling squats do

In my experience if you squat with good form and heavy weight you shouldn't need a lot of accessory work. Back squats, front squats, finished...

 

[semtex]

That's a lot of accessory shyt. I prefer to stick to the basic big lifts. Do accessory stuff as needed but it has little priority.

 

[Motife43]

That's a lot of accessory shyt. I prefer to stick to the basic big lifts. Do accessory stuff as needed but it has little priority.

Aite. I think Ima put together a plan when I'm at work tomorrow and run it by yall