high intensity 3 day/week training routine

ok heres how this works.. everyday will be fitted with a long and intense workout that will probably take 2 hours for each day

my idea is to spread everything out into sections of two upper body days (one day pushing exercizes, the other pulling exercizes) and then legs

monday - upper body pushing exercizes
flat bench 2 sets
incline dumbbell bench 2 sets
military press 3 sets
skull crushers 3sets
decline dumbbell bench
reversed grip cable tricep presses 3sets
incline dumbbell flies 2sets
arnold press 2sets
decline dumbbell flies 2 sets


wednesday - legs

hang cleans 3 sets
dead lift 4 sets
squats 3 sets
onelegged leg press 3 sets
leg extensions 2 sets
calf press 3 sets
lying leg curls 3 sets


friday - upper body pulling exercizes

preacher curls with EZ bar, 2 sets (1 set wide gripped, drop set into close grip)
rows 3 sets, supersetted with hammer curls - 2 sets
cable pull down - 3 sets wide gripped, 3 sets close gripped
upright rows 3 sets
dumbbell pull overs 3 sets
wide gripped rows 3 sets
seated dumbbell curls, arms pointed away from body at 30 degree angle, 2 sets
side lateral dumbbell raises - 3sets each side


any opinions on this

try and work out for 1.5 hours or less because cortisol levels will rise, which is bad

good luck with your routine. imo id do more sets of squats

bump

How can ~20 sets in a workout take you 2 hours! I do a push/pull/legs split, doing about 12 sets for large muscles, 8-10 sets for smaller muscles. That means around 25-30 sets per workout. I am done within 45-50 minutes, taking 60-90 seconds rest. Unless you are taking 3 minutes between sets you shouldn't be working so long.

Also I would suggest choosing fewer exercises but higher number of sets. Choose the bread-and-butter core, compound exercises with 1-2 iso's.

For example on the day you work chest you are doing:
flat bench 2 sets
incline dumbbell bench 2 sets
decline dumbbell bench
incline dumbbell flies 2sets
decline dumbbell flies 2 sets

That's roughly 10 sets. Rather choose 3 solid exercises and do 4-3-3. For example:
Incline DB 4 sets
Decline/Flat BB 3 sets
DB flies/Dips 3 sets

X

thanx.

bump

Organize your exercises. Large muscle groups first. For example, do all you chest exercises, then shoulders and finish with tri's. Same with back day, put back first then biceps. Don't train for two hours either. Those lifts should take an hour or so.

interesting... do you say that cuz working larger muscles releases the hormones to pump you up?

Quote:

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Originally Posted by jgg1221

interesting... do you say that cuz working larger muscles releases the hormones to pump you up?

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No, the chain is only as strong as its' weakest link. Get it. Therefore, if you are trying to work chest (large muscle) and your triceps are fatigued, you are significantly limiting your strength/hypertrophy for your chest. Basically, the chain could have pulled alot more weight, but because of a weak link, it broke and decreased its pulling capability. Same for all other muscles, such as fatigued biceps before back. Unless you are doing a specific pre-exhaustion routine, put large muscle groups first.

good point