Thread: 3 days a week enough
10-27-2005, 06:37 AM #1
3 days a week enough
With my recent job and everything, im only gonna be able to lift using weights 3 times a week. i put this workout together tell me what you guys think....
Monday- Heavy day
Flat bench - wamrup x10 x6 x6 x4
Incline bench- warmup x10 x6 x6 x4
Squat x12 x10 x 8 x8
deadlift x10 x8 x8
Lat pulldown- 3x10
longbar curl x10 x8 x6
Dumbell curls- x10 x8 x6
pec deck ezbar curl-x10 x 8 x6
skull crushers " "
tricep pushdown " "
rope pulldown " "
Flat dumbell- x15 x12 x10
chest press machine- x15 x12 x10
top crossovers 3x12
leg extension- 3x15
leg curls- 3x15
leg press- 4 x15
Well what you guys think, i tried to get a full body workout in, does it work?
10-27-2005, 06:57 AM #2
Well to me that is overtraining!!! with bad overlapping of body parts, there are many more productive ways to do this split, more weights dose not equal more hypertrophy ever!!!
Good use of rep ranges
Last edited by S.P.G; 10-27-2005 at 07:02 AM.
10-27-2005, 07:23 AM #3
well many people think twice a week for a bodypart is bad, but i def notice that if ive been doing the "standard" 5 days a week once muscle a day, i plateu, then if i switch over to tsomething like this i grow DRASTICALLy, so i mix it up alot, could give me some suggestions ???
10-27-2005, 07:41 AM #4Originally Posted by Machdiesel
Last edited by S.P.G; 10-27-2005 at 07:44 AM.
10-27-2005, 08:57 AM #5
Looks like a slight variation of a 5x5 program. A lot of people grow very rapidly with it.
Personally I would do::
Mon: heavy squat, heavy bench, heavy rows
Wed: light squat, military press, deadlift, chins
Fri: heavy squat, light bench, light rows
But like S.P.G. said if its working for you keep at it! Good luck!
10-27-2005, 09:08 AM #6
well in the secons post it says i am overlapping, any tweaking i can do to optimize the workout
10-27-2005, 09:51 AM #7
I would like to see what spg has to say. I like your workout. I think it has way too many excersises for arms though, and i would work tri's in mon and fri. Bi's in on wed.
10-27-2005, 09:54 AM #8
very good point about my tris, i will def do that, ne one else
10-27-2005, 04:13 PM #9
you have zero shoulder exercises in there! definatly drop some arms and put in shoulders...
10-27-2005, 04:47 PM #10
At times I train only 3x a week... I would base the days around the 3 most important exercises (in my opinion) and do maybe 1-2 accessory exercises from there...
day 1: squat
day 2: bench
day 3: deadlift
WOW... can you tell I'm a powerlifter...
10-31-2005, 07:35 PM #11
Well ive taken all the advice i was given, n thought about it in terms of what seems practical, and here is what i put together , waht you think??
Chest warm up
Flat bench- x8 x6 x4
incline- x 8 x6 x4
long bar curls- x10 x8x6
dumbel curls -same
another bi exercise-same
Squat- x12 x10 x8 x6
leg extension/leg curl superset 3x12
Incline dumbell- x15 x12 x10
Flat dumbell- x15 x12 x10
chest press- 3 x12
skull crushers- x10 x8 x6
another tri - same
I am just getting back into working out, so i like this chest split because i have horrible chest endurance right now, so this will give me the best workouts, i feel if i do 15-16 sets in one workout itll be a horribel workout, the last 5 sets will be a waste . In about 4 weeks im going to do S.P.G's 5 day workout split, with the switching from hi/low intensity, hopefully ill be reaady to go bye then, all the soreness out n have my strength/endurance back
10-31-2005, 09:16 PM #12Anabolic Member
- Join Date
- Mar 2004
i do 3 days a week like this:
arms and shoulders;
Legs AND ABS;
Legcurls; EVERY OTHER WEEK
Fri: chest and back
Deadlifts, EVERY OTHER WEEK
With the deads and the leg curls i dont do leg curls if im deadlifting that friday.mThen the next week i d do leg curls, but that friday no deads. The hamstrings would ovdrtrain to easy
10-31-2005, 09:19 PM #13
When i worked out steadily i did 5 days a week, n liked it, bu tu gotta change it up. For me, i gain best when i workout out 1 day on, one day off. But its tough to count on going to the gym on weekends, so i do the mon-wed-fri for a while, then go back to 1 muscle once a day for 5 days, then switch back, u gotta change it up, u see those guys doing the samee exercises, everyday, for years, n there always lifting the same weight, n thers nothing wrong with that, but right now i wanna grow n gain strength
10-31-2005, 10:18 PM #14Originally Posted by RJstrong
Legs: day 1: squat; SLDL; leg-curl; calf-raise
day 2: rest
push day: day 3: incline DB; Flat DB; Lateral Raise; BNP; close-grip bench (tricep-work)
day 4: rest
pull day: day 5: Deadlift; Bent Row; Chin; Shrug; Bent Lateral; bicep curl
03-30-2008, 06:36 PM #15Member
- Join Date
- May 2005
I have to say this 3 day routine is excellent and is almost exactly what I do. My only questions are what do SLDL and BNP mean? I want to say they mean Stiff Legged Deadlifts and Behind The Neck Presses...am I right?
Last edited by Tommy Gunn; 03-30-2008 at 06:53 PM.
04-01-2008, 07:19 AM #16
day 1 back and shoulders
day 2 rest
day 3 chest and arms
day 4 rest
day 5 legs
day 6 rest
day 7 rest
Ive used this split in the past and it works good for me. Its not my fav. but it works.
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