Will this be effective?

B

bloc

0
Day 1

INCLINE DUMBBELL BENCH PRESS
8 reps / 5 sets

BENT ARM FLYES
12 reps / 3 sets

DUMBBELL HAMMER CURLS
8 reps / 5 sets

ALTERNATE HAMMER CURLS
3 reps / 2 sets

ALTERNATE DUMBBELL CURLS
12 reps / 5 sets

(warm up - 15 push ups x 4 / after wards 15 crunches x 4)

Day 2

TWO DUMBBELL FRONT RAISE
12 reps / 3 sets

LATERAL DUMBBELL RAISE
8 reps / 3 sets

DUMBBELL DEAD LIFT
12 reps / 4 sets

BENTOVER TWO DUMBBELL ROW
12 reps / 4 sets

ONE ARM DUMBBELL ROW
12 reps / 3 sets (each arm)

Day 3

DUMBBELL SIDE BEND
12 reps / 3 sets (each arm)

DUMBBELL LUNGES
8 reps / 3 sets (each leg)

DUMBBELL SQUAT
8 reps / 3 sets

DUMBBELL STEP UPS
8 reps / 3 sets

(warm up - Iron cross with light weights 5 reps 3 x / after - 15 push ups x 4)

Mon - 1
Tues - 2
Wed - 3
Thurs - 1
Fri - 2
Sat - 3
Sun Rest
Mon - 1
...
 
day1- chest, triceps(kinda), and biceps (3 exercises, and this is the smallest muscle you work on that day)
day2-shoulders, back, and a little bicep again.
day3- looks A ok.

my suggestion if you want a 3 day split, go with push pull legs. organize all the exercises you want to do into those categories. push/pull/legs = shoulders,chest,tris/back,bis/legs. start from the exercises that incorporate the most muscle groups, down to the isolated ones. i know everyone likes big biceps, but try to stay proportional with your lifting :)
 
I see, why do biceps 2 days in a row though? How many sets / reps = a little?
Another question, is doing push-ups everyday along with this routine good? Or should I just do them every other day?
 
bloc,
you didn't read mreik's post right.
push day: chest, tris, shoulders
pull day: back, biceps
leg day: quads, hams, calves

biceps aren't two days in a row. toss in abs 2-3 times a week. 2-3 sets of crunches, reverse crunches, and oblique moves
 
mreik said:
day1- chest, triceps(kinda), and biceps (3 exercises, and this is the smallest muscle you work on that day)
day2-shoulders, back, and a little bicep again.
day3- looks A ok.

my suggestion if you want a 3 day split, go with push pull legs. organize all the exercises you want to do into those categories. push/pull/legs = shoulders,chest,tris/back,bis/legs.[/B] start from the exercises that incorporate the most muscle groups, down to the isolated ones. i know everyone likes big biceps, but try to stay proportional with your lifting :)
Click to expand...

sorry that was unclear. the part at the top is what you're currently doing, just showing you how it looks bad when you break it down.. give the push/pull/legs a try, works great for me and many others!
 
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