my chest/delts/triceps day...
 

Incline DB Press 4 x 6-8,
Weighted Dips 4 x 6-10,
DB Fly's 3 x 10,
Seated DB Press 3 x 6-8,
Leaning Laterals 3 x 10-12,
Close Grip Bench 3 x 6-8,
Decline EZ Bar Skullcrushers 3 x 6-8

once a week.

rep ranges are only guidelines.


do you think it can be beneficial;?

anything is better than nothing. you could re-arrange this better tho and not hit 3 groups in a day if you have extra time in the week. what is your weekly split like?

I would be interested to know if you do this, if it does work for you. Keep us posted.

only have got 3 days to workout, mon, wed and fri


Monday: Back/Bi's

Deadlifts 4 x 6-8,
Lat Pulldowns 3 x 10-12,
Seated Rows 3 x 10-12,
DB Rows 3 x 10-12,
BB Curl 3 x 6-8
DB Curl 3 x 6-8,

Wednesday: Chest/Delts/Tri's

Incline DB Press 4 x 6-8,
Weighted Dips 4 x 6-8,
DB Fly's 3 x 10-12,
Seated DB Press 3 x 6-8,
Leaning Laterals 3 x 10-12,
Close Grip Bench 3 x 6-8,
Decline EZ Bar Skullcrushers 3 x 6-8

Friday: Quads/Hams/Calves/Abs

Squat 4 x 10-12
Leg Extensions 3 x 10-12
Leg Curls 3 x 10-12
SLDL 3 x 10-12
Calve Raises (giant set)
Walking DB Lunges 3 x 12 each leg

so youre sorta set up in a push/pull/legs. got it...
first off, I would suggest you start start with leg day, push day in the middle, pull day last. Just my 2 cents.

thinkin more like...
mon - legs/calves/abs
wed - chest, front/side delts/triceps
friday - back, rear delts/biceps.

but try your plan if youd like first. im sure you'll get something out of it as long as you train with intensity and determination.
If you want i'd be happy to elaborate on what im thinking.

id be very glad to read it

PM me to remind me to send you a sample. I'll work on something