Thinking of switching to this 3-day split

[stencil]

As some of you know from this thread, I have been doing a 2-day split (upper/lower body) around 2 days/week of karate (lots of cardio). I've been doing this about 5 weeks wigh good results. I'm ready for the next level.

I'm thinking it might be time and a good idea to switch to a 3-day split routine, something like this:

Day 1: Chest, Triceps

Flat barbell press
Include barbell press
Decline barbell press
Dumbell flies
Incline dumbell press (sometimes)
Skullcrushers
Standing tricep extensions

Day 2: Legs, Shoulders & Traps

Squats
Leg press
Leg extensions
Leg curls
Standing calve raises
Lat pulldowns (cable)
Shrugs (barbell)
Lunges (sometimes)

Day 3: Back, Biceps

Power rows (lever)
Seated cable rows
Bicep curls (z-bar)
Preacher curls

I'm thinking of doing this MWF or MWSat, depending on my Friday. Tuesday and Thursday are 2 hours of karate, including a lot of bodyweight exercises (pushups and situps) and cardio (sparring, kata, etc.). I also add some HIIT on some of the lifting days if I'm feeling the need.

How's this look? Thanks in advance. You guys rock.

[stencil]

So.... not a good idea or...? :confused:

[ebon00]

You get a lot of indirect shoulder work here that you might not have thought about (can't work chest, back, triceps, or biceps without involving delts). But then again, I don't see any direct shoulder work so... Pulldowns work the lats which is a back muscle and shrugs is a trapezius exercise, some people prefer to train it with delts but it is more accurate to think of it as a back muscle. Even with those two you're also a little low on back work. You do at least 4 exercises for chest and then you expect your back to make do with 4? It's a much bigger muscle group you know.

[stencil]

Ebon: Thanks. I forgot to mention that I do back extensions. What others would you recommend for back?

For shoulders, how about Arnold press or DB shoulder press?

[ebon00]

I think you could add deadlifts and pullups to that back workout (throw out the weak-ass pulldowns). Then make the shift for those exercises so that you have all your back work on the same day. Do any kind of pressing for delts, that should give them enough work.

[stencil]

Okay. Thanks. Upon further research and use of the search function, I think I'm just gonna follow Cursor's three-day split routine more or less:

day 1
A ? chest & shoulders
chest press, barbell (inclined)
chest flye, dumbbell (lying)
shoulder press, dumbbell (seated)
shoulder raise, dumbbell (standing)
shoulder reverse flye, dumbbell (lying)
day 2
r e s t
day 3
B ? back, traps & triceps
lat pull-down, cable (seated)
back row, cable (seated)
triceps extension, dumbbell (lying)
triceps press, zbar (lying)
traps shrug (standing)
day 4
r e s t
day 5
C ?quadriceps, hamstrings, biceps & calves
quadriceps squat, barbell (standing)
hamstrings deadlift, barbell (standing, stiff-leg)
biceps curl, zbar (standing)
biceps curl, alternating dumbbell (seated)
calf raise, dumbbell
day 6
r e s t
day 7
r e s t