03-23-2005, 01:51 AM #1
Got 3days a week to train - how to splitt - please comment
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
03-23-2005, 09:23 AM #2
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.
03-23-2005, 09:51 AM #3
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.
03-25-2005, 10:11 PM #4
Here's my 3-Day Split:
1 - Chest / Tri's
2 - Legs / Shoulders
Bent Over Lateral Raises
3 - Back / Biceps
Bent Over Barbell Rows
Barbell / Hammer Curls
Mostly 5x5's on the compound movements and 3x8's elsewhere.
03-26-2005, 04:29 AM #5
Whats your stats mate?
Originally Posted by boondockSAINT
03-26-2005, 10:39 AM #6
YES Legs n' SHOULDERS GREAT Workout!
03-26-2005, 07:53 PM #7
imo, push legs pull
03-26-2005, 07:57 PM #8
I hate the push-pull thing.....maybe try this:
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