3 day split

**nofear** · 12-07-2006, 01:48 PM

I want to mix things up for 4-6 weeks. What do you think of this split?
Any modifications?

Mon: Chest-Tris
Tue: Back-Bis
Wed: Legs-Shoulders
Thur: Off
Fri: Chest-Tris
Sat: Back-Bis
Sun: Legs-Shoulders
Mon: Off
Tue: Off
Wed: Chest-Tris
and so on.....

**MartyMcFly** · 12-07-2006, 02:57 PM

that is more of a 5-6 day split. I do a three day split.

Mon-Chest/tris
Wed-Back/Bis
Fri-Legs/shoulders

Works well for me and cardio on the off-days

**violator1** · 12-08-2006, 06:46 PM

i cant do bis the same day as back. when i hit pulldowns or rows, i feel em in my bis more than may back. can anyone help with this?

**Triple X** · 12-08-2006, 11:11 PM

Originally Posted by violator1

i cant do bis the same day as back. when i hit pulldowns or rows, i feel em in my bis more than may back. can anyone help with this?

Get your own thread

***t-gunz*** · 12-09-2006, 12:11 AM

^^^lmao

**violator1** · 12-09-2006, 01:53 PM

a almost choked on my chicken with that one!!

that 3 day split sounds similar to dantes training. 3 days split sounds good. hits the muscles twice a week. better than once if your body can hack it without overtraining.

**pvit486** · 12-09-2006, 02:35 PM

Use lighter weight and try to get the mind muscle connection with your back, also, try to put with your elbows rather than your bis. Keep your elbows close to your body.

**violator1** · 12-10-2006, 04:57 PM

thanks alot bro. appreciate it.....the elbow push sounds like it may help.

**LukeNY** · 12-11-2006, 07:53 PM

thats almost exactly what I do.. except I do shoulders on my back/bi day. I really only do one bi exercise, and I do a lot for quads/hams

**nofear** · 12-12-2006, 11:55 AM

Thanks for hijackin my thread.

**violator1** · 12-13-2006, 12:03 PM

much obliged there hardcharger!!!!!!! can't we all just get along? you can have it back if you want.......

**nofear** · 12-13-2006, 12:27 PM

All im saying is that if your having trouble with your pulldowns or rows, start your own thread, dont hijack mine. You dont have to be an a**hole about it.

**DutchCowboy** · 12-13-2006, 06:45 PM

Originally Posted by nofear

I want to mix things up for 4-6 weeks. What do you think of this split?
Any modifications?

Mon: Chest-Tris
Tue: Back-Bis
Wed: Legs-Shoulders
Thur: Off
Fri: Chest-Tris
Sat: Back-Bis
Sun: Legs-Shoulders
Mon: Off
Tue: Off
Wed: Chest-Tris
and so on.....

Personally i don't like it. 3 days in a row for me is too much. What does your routine look like (sets/reps)? That will have a HUGE impact on how people will respond to your question. You need more rest days

**nofear** · 12-13-2006, 07:15 PM

chest-tris:
warmup with a light set
incline db press 2 sets 6-8 reps
flat db press 2 sets 6-8 reps
incline flys 2 sets 8-10 reps
db kickbacks 2 sets 10-12 reps
skullcrushers 2 sets 10-12 reps
dips 2 sets bodyweight only to failure

back-bis:
warmup with a light set
deadlifts 2 sets 4-6 reps
shrugs 2 sets 4-6 reps
pullups 2 sets to failure
preacher db curls 2 sets 6-8 reps
concentration db curls 2 sets 6-8 reps

shoulders-legs:
warmup with stationary bike for legs and a light set for shoulders
squats 2 sets 4-6 reps
leg extensions 2 sets 8-10 reps
leg curls 2 sets 8-10 reps
military press 2 sets 6-8 reps
db front raise 2 sets 8-10 reps
db side raises 2 sets 8-10 reps