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  1. #1
    Aggression is offline Member
    Join Date
    Jul 2004

    3 day a week split (alternating workouts every week)

    How does this look for a 3 day split alternating workouts every other week. One week workout A and the next week workout B and than start workout A again and so on. I'm 25 years old 6' 215 and all natural. I will be working out alone with no spotter that's why I will be using dumbells for presses.

    Three days a week (I will add weight each set)

    Workout A

    Day 1 Mon.

    Incline dumbell press 12,10,8,6
    Flat flys 12,10,8,6
    Side lateral raises or wide grip upright rows 12,10,8,6
    Overhand pushdowns 12,10,8,6
    4 way neck machine 12,10,8,6

    Day 2 Weds

    Deads 4x5
    Leg extensions 12,10,8,6
    Reverse hyperextensions 12,10,8,6
    Calve raises 15,12,10,8
    Cable side bends 15,12,10,8

    Day 3 Fri

    Close grip or Underhand lat pulldowns 12,10,8,6
    Rope pulls 15,12,10,8
    Seated reverse flys 12,10,8,6
    Straight bar preacher curls or incline dumbell curls 12,10,8,6
    Reverse forearm curls 15,12,10,8

    Workout B

    Day 1 Mon

    Flat dumbell press 12,10,8,6
    Seated dumbell press 12,10,8,6
    Incline flys 12,10,8,6
    Rope pushdowns 12,10,8,6
    Underhand pushdowns 12,10,8,6

    Day 2 Weds

    Squats 12,10,8,6
    Leg curls 12,10,8,6
    Reverse calve raises 15,12,10,8
    Kneeling cable crunches 15,12,10,8
    Barbell Shrugs 12,10,8,6

    Day 3 Fri

    Seated cable rows 12,10,8,6
    Wide grip lat pulldowns 12,10,8,6
    Seated rear rotator cuffs 15,12,10,8
    Incline hammer curls or reverse ez bar preacher curls 12,10,8,6
    Forearm curls 15,12,10,8

    Start A again
    Last edited by Aggression; 02-28-2005 at 07:25 PM.

  2. #2
    Aggression is offline Member
    Join Date
    Jul 2004

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