Got 3days a week to train - how to splitt - please comment

**ShereKhan** · 03-23-2005, 02:51 AM

Yo bros,

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

**singern** · 03-23-2005, 10:23 AM

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.

**Juddman** · 03-23-2005, 10:51 AM

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.

**boondockSAINT** · 03-25-2005, 11:11 PM

Here's my 3-Day Split:

1 - Chest / Tri's
Bench
Incline
Flyes
Close-Grip Bench

2 - Legs / Shoulders
Squats
Hamstring Curls
Military Press
Lateral Raises
Bent Over Lateral Raises

3 - Back / Biceps
Deadlifts
Bent Over Barbell Rows
T-bar Rows
Barbell / Hammer Curls

Mostly 5x5's on the compound movements and 3x8's elsewhere.

**ShereKhan** · 03-26-2005, 05:29 AM

Hi,

Whats your stats mate?

Originally Posted by boondockSAINT

Here's my 3-Day Split:

1 - Chest / Tri's
Bench
Incline
Flyes
Close-Grip Bench

2 - Legs / Shoulders
Squats
Hamstring Curls
Military Press
Lateral Raises
Bent Over Lateral Raises

3 - Back / Biceps
Deadlifts
Bent Over Barbell Rows
T-bar Rows
Barbell / Hammer Curls

Mostly 5x5's on the compound movements and 3x8's elsewhere.