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  1. #1
    ShereKhan's Avatar
    ShereKhan is offline New Member
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    Got 3days a week to train - how to splitt - please comment

    Yo bros,

    I have been lifting for bout 10y, and just had a break for bout 2y.

    Have tremendous gains at the gym these days. Adding about 10Ibs every workout, and thats with out roids (muscle memory is gooooood)

    My workout consist of:

    Mon - Bench, incline, flyes, frenchpress, DB behind head and DB kickback

    Wed - Deadlift, rowing with BB, lat pulldown, BB curl, DB

    Fri - Squat, leg ext, hamstring, calvs, militarypress, shoulder (lateral)

    Any comments - My goals are to stronger and a tad bigger.

    Uh - yea, gotta say that squat and deadlift really rocks - I am pisst of on my self for not included them in my early days.

    Best da luck bros

  2. #2
    singern's Avatar
    singern is offline Banned
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    The best 3 day split I know is the Push, Pull Legs split. The name is pretty self explanatory. I used it for a time due to a hectic schedule.
    Hope this helps.

  3. #3
    Juddman's Avatar
    Juddman is offline Anabolic Member
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    If you're only training 3 days a week, make sure to really emphasize the compound movements like squats and deads, but you seem to know that already. I might throw in a rear delt movement on Friday to finish off shoulders, maybe calves on Monday too. Looks aight though IMO.

  4. #4
    boondockSAINT's Avatar
    boondockSAINT is offline Associate Member
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    Here's my 3-Day Split:

    1 - Chest / Tri's
    Bench
    Incline
    Flyes
    Close-Grip Bench

    2 - Legs / Shoulders
    Squats
    Hamstring Curls
    Military Press
    Lateral Raises
    Bent Over Lateral Raises

    3 - Back / Biceps
    Deadlifts
    Bent Over Barbell Rows
    T-bar Rows
    Barbell / Hammer Curls

    Mostly 5x5's on the compound movements and 3x8's elsewhere.

  5. #5
    ShereKhan's Avatar
    ShereKhan is offline New Member
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    Hi,

    Whats your stats mate?

    Quote Originally Posted by boondockSAINT
    Here's my 3-Day Split:

    1 - Chest / Tri's
    Bench
    Incline
    Flyes
    Close-Grip Bench

    2 - Legs / Shoulders
    Squats
    Hamstring Curls
    Military Press
    Lateral Raises
    Bent Over Lateral Raises

    3 - Back / Biceps
    Deadlifts
    Bent Over Barbell Rows
    T-bar Rows
    Barbell / Hammer Curls

    Mostly 5x5's on the compound movements and 3x8's elsewhere.

  6. #6
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
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    YES Legs n' SHOULDERS GREAT Workout!

  7. #7
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    imo, push legs pull

  8. #8
    Join Date
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    I hate the push-pull thing.....maybe try this:

    Chest/Biceps

    Back/Triceps

    Legs/Shoulders

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