AM/PM split 3time a week

[jsync]

hi i need some advice about my am/pm split work out
atm im going for
am                                          pm
squat                                      leg ext
leg curl                                    calves
bench pr incl                            m press
fly's                                          upright rows
bb rows                                   deadlift
shrug                                       db curl
bb curl                                      bench pr close grip
skull crucher                             prone bridges
recerse crunch

im sure there is room for improvemend here so any help is welcome
if not is it better to do 1 workout 2time day
i do hst 15*2 for 2weeks
            10*2 for 2weeks
              5*2 for 2 weeks
              5*3 for 1 week
              last week setting my max rm's for next cycle

 

[Old and Grey]

My initial reaction is too much for 6 workouts per week. Also too many exercises for a small muscles like biceps and triceps and not enough exercises for large muscles like upper back.

If it were my program, it would look something like:

AM

Incline BP
Pull ups
Military press
Squats
Close grip BP


PM

Dips
Chin ups
Shrugs
Straight legged dead lift
Curls


Probably 1 set for 15's and 10's and 2 sets max for 5's.

 

[colby2152]

I would agree with O&G, but the extra exercises aren't much, and if they are done with less volume, they will also take less time.

 

[jsync]

<div>
(Old and Grey @ Oct. 22 2008,4:51)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">My initial reaction is too much for 6 workouts per week. Also too many exercises for a small muscles like biceps and triceps and not enough exercises for large muscles like upper back.

If it were my program, it would look something like:

AM

Incline BP
Pull ups
Military press
Squats
Close grip BP


PM

Dips
Chin ups
Shrugs
Straight legged dead lift
Curls


Probably 1 set for 15's and 10's and 2 sets max for 5's.</div>
i cant do chin ups,pull ups  and dips atm
working out @ home  and can take a few more monts before i have all equipement to do all exercises
so any sugestions to replace the chins,pull up(maybe barbel rows or inverted rows maybe ?) dont know how to replace dips

 

[imported_electric]

<div>
(jsync @ Oct. 24 2008,5:42)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">i cant do chin ups,pull ups  and dips atm
working out @ home  and can take a few more monts before i have all equipement to do all exercises
so any sugestions to replace the chins,pull up(maybe barbel rows or inverted rows maybe ?) dont know how to replace dips</div>
For lats Deadlifts and pullovers.
Dips are easy, you can use chains for example, just be careful when doing that so that the chains won't tip. Worst case scenario instead of dips do BB or DB Bench press.