New routine, critique

P

Phate89

2
A:
Weighted push ups
Chair Dips
skull crushers
weighted crunches
weighted sit ups
leg raises?

B:
Deadlift
Bent over row
Military press
Bicep curl
Chins / pullups

C:
Squats
Up right row
Calve raises
lunges?
( any other leg/shoulder exercises?)

3 days on, one day off.

This is a change from my previous A/B workout, just added in an extra workout C and some other exercises and instead of 3x a week, 3 days on one day off.

The routine isn't exactly perfect, I don't like the fact I'm doing practically no compounds on workout A, but almost all compounds on. But I think this is going to shock my body into progress once i hit it hard the first couple of weeks.

And my other previous routine I was using for over 2 months.
 
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As far as other shoulder excerises goes, if you have dumbells, Arnold's (Arnold Schwarzeneger) are a really good shoulder work out. With the dumbells you do a regular should press, when you bring your arms down to a90 degree angle, squeeze your chest, as you bring the dumbells together rotate your hands, the dumbells should almost touch in front of your face,(you should see your fingers) keep your elbos at a 90 degree angle the whole time, and move the dumbells back out to the starting position of a shoulder press. If you can, I would rep 10/8/6 increasing weight each time. I think you should do more with your chest also, with your workout, your chest only gets one exercise. Dumbell press or barbell press would help.
If you don't understand my explanation of 'Arnolds' let me know, its hard to explain that stuff on the computer.
Hope this helps.
 
why no compounds on day A? and why no leg exercises?

and do chins pullups before you do biceps isolation
 
Yea, im trying a split. have been doing a full body for over 2 months and i think its time for something new. When they "3 days on, 1 day off" do they mean
M:A
T:B
Wed:C
Th:eek:ff
Fr:A
Sat:B
Sun:C

etc?
 
You could try step ups, lunges, split squats, split deadlifts, glute ham raises, turkish get ups or farmers walks for your legs.
 
Thanks stingo, i will put in lunges in there. Will have to look up the other ones and see if its doable with my equipment.
 
do you ahve a straight barbell? because you can hold it in squat position
 
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