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  1. 11-12-2005, 10:40 PM #1
    Tommy Gunn
    Tommy Gunn is offline Member
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    How does this look for a 3 day routine (alternating workouts weekly)?

    OK, what about this?

    Three days a week (alternate every week between Workout 1 and Workout 2)

    Workout 1

    Day 1 Mon.

    Flat dumbell press 10,8,6
    Seated dumbell press 10,8,6
    Seated side lateral raises 12,10,8
    Barbell shrugs 3x10
    Dumbell internal rotation (rotator cuff exercise) 14,12,10
    Tricep pushdowns (alternate every time between overhand straight bar, rope, and underhand straight bar) 12,10,8


    Tues. OFF

    Day 2 Weds.

    Deadlifts 3x5
    Leg extensions 12,10,8
    Seated calve raises 14,12,10
    Kneeling cable crunches 14,12,10
    4 way neck machine 3x10

    Thurs. OFF

    Day 3 Fri.

    Seated cable rows (v-bar) 10,8,6
    Wide grip lat pulldowns 10,8,6
    Seated bent over reverse flys 12,10,8
    Seated dumbell upright external rotation (rotator cuff exercise) 14,12,10
    Incline hammer curls 12,10,8

    Sat. OFF

    Sun. OFF

    Workout 2

    Day 1 Mon.

    Incline dumbell press 10,8,6
    Standing barbell front raises 12,10,8
    Wide grip upright rows 10,8,6
    Barbell shrugs 3x10
    Dumbell internal rotation (rotator cuff exercise) 14,12,10
    Flat bench skullcrushers 12,10,8

    Tues. OFF

    Day 2 Weds.

    Squats 10,8,6
    Leg curls 12,10,8
    Standing calve raises 14,12,10
    Dumbell side bends 14,12,10
    4 way neck machine 3x10

    Thurs. OFF

    Day 3 Fri.

    Seated cable rows (v-bar) 10,8,6
    Close grip lat pulldowns 10,8,6
    Seated bent over reverse flys 12,10,8
    Seated dumbell upright external rotation (rotator cuff exercise) 14,12,10
    Straight bar preacher curls 12,10,8

    Sat. OFF

    Sun. OFF

    Start Workout 1 again

    How does this look for an all natural lifter. I'm 6' 235 25 years old (I'm a little chubby).
    Last edited by Tommy Gunn; 11-13-2005 at 07:16 PM.
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  2. 11-13-2005, 06:09 AM #2
    Flexor
    Flexor is offline Banned
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    It looks good. I do exactly the same split just with more conventional free weight exercises and I find its great.
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  3. 11-13-2005, 03:03 PM #3
    Tommy Gunn
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    Anyone else?
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  4. 11-13-2005, 04:16 PM #4
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    Machdiesel
    Machdiesel is offline Anabolic Member
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    hmmm, if seems ur under training alittle, IMO only 3 sets of chest in 7 days?? im gonna put up a link n tell me what u think of it, i think ull grow much more using this one, but thats just me

    http://www.professionalmuscle.com/fo...ad.php?t=13774
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  5. 11-13-2005, 07:10 PM #5
    Tommy Gunn
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    Should I drop the ab/oblique work and concentrate on my legs more? So it would look like this:

    Workout 1

    Day 1 Mon.

    Flat dumbell press 10,8,6
    Seated dumbell press 10,8,6
    Seated side lateral raises 12,10,8
    Barbell shrugs 3x10
    Dumbell internal rotation (rotator cuff exercise) 14,12,10
    Tricep pushdowns (alternate every time between overhand straight bar, rope, and underhand straight bar) 12,10,8


    Tues. OFF

    Day 2 Weds.

    Deadlifts 3x5
    Leg curls 12,10,8
    Leg extensions 12,10,8
    Seated calve raises 14,12,10
    4 way neck machine 3x10

    Thurs. OFF

    Day 3 Fri.

    Seated cable rows (v-bar) 10,8,6
    Wide grip lat pulldowns 10,8,6
    Seated bent over reverse flys 12,10,8
    Seated dumbell upright external rotation (rotator cuff exercise) 14,12,10
    Incline hammer curls 12,10,8

    Sat. OFF

    Sun. OFF

    Workout 2

    Day 1 Mon.

    Incline dumbell press 10,8,6
    Standing barbell front raises 12,10,8
    Wide grip upright rows 10,8,6
    Barbell shrugs 3x10
    Dumbell internal rotation (rotator cuff exercise) 14,12,10
    Flat bench skullcrushers 12,10,8

    Tues. OFF

    Day 2 Weds.

    Squats 10,8,6
    Leg extensions 12,10,8
    Leg curls 12,10,8
    Standing calve raises 14,12,10
    4 way neck machine 3x10

    Thurs. OFF

    Day 3 Fri.

    Seated cable rows (v-bar) 10,8,6
    Close grip lat pulldowns 10,8,6
    Seated bent over reverse flys 12,10,8
    Seated dumbell upright external rotation (rotator cuff exercise) 14,12,10
    Straight bar preacher curls 12,10,8

    Sat. OFF

    Sun. OFF

    Start Workout 1 again
    Last edited by Tommy Gunn; 11-13-2005 at 07:17 PM.
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  6. 11-13-2005, 07:22 PM #6
    Tommy Gunn
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    Which one of the two workouts I posted looks better?
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  7. 11-14-2005, 07:41 AM #7
    Flexor
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    Could you highlight the changes TG? Then a good comparison can be made.
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  8. 11-14-2005, 10:39 PM #8
    Tommy Gunn
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    I don't know how to do that. Could some of you guys look at my two routines on this thread and tell me what ones better?
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  9. 11-16-2005, 02:07 AM #9
    Tommy Gunn
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    How about if I bump it up to 4 days a week?

    Four days a week (alternate every week between Workout 1 and Workout 2)

    Workout 1

    Day 1 Mon.

    Seated cable rows (v-bar) 10,8,6,4
    Close grip lat pulldowns 10,8,6,4
    Wide grip lat pulldowns 10,8,6,4
    Incline hammer curls 12,10,8,6
    Straight bar preacher curls 12,10,8,6

    Day 2 Tues.

    Flat dumbell press 10,8,6,4
    Incline dumbell press 10,8,6,4
    Flat dumbell flys 12,10,8,6
    Tricep pushdowns 12,10,8,6
    4 way neck machine 4x10

    Weds. OFF

    Day 3 Thurs.

    Squats 10,8,6,4
    Deadlifts 4x5
    Leg extensions 12,10,8,6
    Leg curls 12,10,8,6
    Standing calve raises 14,12,10,8

    Day 4 Fri.

    Seated dumbell press 10,8,6,4
    Seated side lateral raises 12,10,8,6
    Seated bent over reverse flys 12,10,8,6
    Seated dumbell upright external rotation 14,12,10,8
    Barbell shrugs 4x10

    Sat. OFF

    Sun. OFF

    Workout 2

    Day 1 Mon.

    Seated cable rows (v-bar) 10,8,6,4
    Close grip lat pulldowns 10,8,6,4
    Wide grip lat pulldowns 10,8,6,4
    Incline hammer curls 12,10,8,6
    Straight bar preacher curls 12,10,8,6

    Day 2 Tues.

    Flat dumbell press 10,8,6,4
    Incline dumbell press 10,8,6,4
    Incline dumbell flys 12,10,8,6
    Flat bench skullcrushers 12,10,8,6
    4 way neck machine 4x10

    Weds. OFF

    Day 3 Thurs.

    Squats 10,8,6,4
    Deadlifts 4x5
    Leg extensions 12,10,8,6
    Leg curls 12,10,8,6
    Standing calve raises 14,12,10,8

    Day 4 Fri.

    Standing barbell front raises 12,10,8,6
    Wide grip upright rows 10,8,6,4
    Seated bent over reverse flys 12,10,8,6
    Seated dumbell upright external rotation 14,12,10,8
    Barbell shrugs 4x10

    Sat. OFF

    Sun. OFF
    Last edited by Tommy Gunn; 11-16-2005 at 02:49 AM.
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