Mine workout

[skza]

So this is my 3-day spit, right now I am really trying to gain some poundage, so critique away, I feel like I maybe need one more exersize a day. X-D

Day1:
Bench Press 4x6-8
Cleans and Press 3x6-8
Dips(currently can't figure how to add weight) 4x8

Day2:
Deadlifts 4x6-8
Bent Rows 4x6-8
Shrugs 4x6-8 usually more

Day3:
Squats 4x6-8
Good Mornings 4x6-8
DB overhead press 4x6-8

 

[Mark Limbaga]

I'd do chins in plae of shrugs and do lunges in place of db press on squat day

 

[CelebritySexist]

Put on a weighted backpack for your dips.

 

[SmashiusClay]

So this is my 3-day spit, right now I am really trying to gain some poundage, so critique away, I feel like I maybe need one more exersize a day. X-D

Day1:
Bench Press 4x6-8
Cleans and Press 3x6-8
Dips(currently can't figure how to add weight) 4x8

Day2:
Deadlifts 4x6-8
Bent Rows 4x6-8
Shrugs 4x6-8 usually more

Day3:
Squats 4x6-8
Good Mornings 4x6-8
DB overhead press 4x6-8

I would'nt do cleans on your bench day, otherwise you're working your posterior chain pretty hard every workout, I like to put mine on my pull day. Then I'd put overhead press on the bench day. You could add a deadlift variant onto your pull day, but then if you're going to put cleans there that might be enough for the day. Front squats would be a good addition to day 3 if you like. You should add grip work in some form to each workout and maybe some direct core work (rollouts, hanging leg raises, saxxon or regular sidebends, windmills etc; pick one or two). If you do each of these once a week try to schedule it so you leave two days between day 2 and 3 as both work the posterior chain heavy so the extra rest will help.

If you can't use a back pack you can try using a gi belt to add weight to your dips. Either tie it in a loop and hang it around your neck like some sort of over-sized comedy medallion, or tie it around your waist like a conventional belt.

 

[CelebritySexist]

...and hang it around your neck like some sort of over-sized comedy medallion...

That would rule...maybe Urban could weld us up a few plates with Volkswagen logos, or clocks?

 

[SmashiusClay]

That would rule...maybe Urban could weld us up a few plates with Volkswagen logos, or clocks?

I do feel rather like I should be listening to public enemy when I do weighted pullups.

Fight the power!

 

[skza]

Thanks for the comments, updated:

Day1:
Bench Press 4x6-8
DB overhead press 4x6-8
Dips 4x8

Day2:
Deadlifts 4x6-8
Cleans and Press 3x6-8
Bent Rows 4x6-8


Day3:
Squats 4x6-8
lunges 4x6-8
Good Mornings 4x6-8

 

[Mark Limbaga]

Still no chins...

 

[skza]

ah yes I frogot to add, on the days between I will do chins and other conditioning like burpees and using the heavy bag.