Feedback on Program

Hey Guys,

What do you think about my current 3 splited program?

Day 1.

Barbell press 3x12-15
Inclined benchpress 3x12-15
Lying flyes 2x12-15
Lying bicep pulls 3x12-15
21 x2

Day 2.

Chins 3xMax
Sitting row 3x12-15
Tricep kickback 3x15-20
Tricep press 3x12-15
Thigh curl 3x12-15
Back raise 3x12-15

Day 3.
Shoulder press 3x15-20
Barbel lifts (side) 2x15-20
Reversed flyes 2x15-20
Crunches 2xMax
Side crunches 2xMax

Part from this I do running and want to achieve a more defined, bit bigger and high endurance body.

thanks

ps. might have mixed up some terms because I’m not a native english speaker ds.

Looks pretty bad, IMO. Not nearly enough legs and back and way to much pumping with high reps. Lower the reps, make compounds the main focus and throw in a few isolations after that. If you want a conditioned body, do conditioning work on days in between lifting (such as sprints).

[quote]flutlicht wrote:
Hey Guys,

What do you think about my current 3 splited program?

Part from this I do running and want to achieve a more defined, bit bigger and high endurance body.

thanks

ps. might have mixed up some terms because I’m not a native english speaker ds.[/quote]