Switching to a 3:1 protocol

[Times Roman]

After having spied on St. Pete's 3:1 workout protocol, I've been trying to design my own that minimizes risk of injury, hits all the major muscle groups every three days with a one day off. I've provided links to each of the routines. Not sure if this is going to come out cleanly as this is a copy/paste from Excel. But take a look and see if anything needs to be tweeked.

Day 1) Chest, Tri's, Ab's

Flat Bench http://wn.com/smyth_machine_bench#/videos


Incline Bench http://wn.com/smyth_machine_incline_bench#/videos


Tricep Machine http://wn.com/tricep_machine#/videos


V-Bar Pushdowns http://wn.com/v-bar_pushdowns#/videos


Chest Fly Machine http://wn.com/fly_machine#/videos


weighted ab machine http://wn.com/weighted_ab_machine#/videos





Day 2) Legs, Calves, Delts

Military Press Machine http://wn.com/shoulder_press_machine_workout#/videos


Leg Press http://wn.com/leg_press#/videos


Leg Extensions


Leg Curls


Seated Calf Raises http://wn.com/seated_calf_raises#/videos


Hip Abduction spread http://wn.com/hip_abduction#/videos


Hip Adduction squeeze http://wn.com/hip_adduction#/videos









Day 3) Back, Bi's, Traps

Wide grip pull downs http://wn.com/wide_grip_pull_downs#/videos


seated low cable rows http://wn.com/seated_cable_rows#/videos


dumbbell shrugs http://wn.com/dumbbell_shrugs#/videos


Machine Lat Raises http://wn.com/machine_lat_raises#/videos


Straight bar cable curls http://wn.com/straight_bar_cable_curls#/videos


machine curls http://wn.com/machine_curls#/videos

[MickeyKnox]

day 2 is going to be a big day. i would separate the rear delts and include them on day 1.

when are you starting this?

[austinite]

I've been contemplating this for a while. It's the dang leg day that throws everything off for me. But I do like your layout here...

[Times Roman]

day 2 is going to be a big day. i would separate the rear delts and include them on day 1.

when are you starting this?

I started today. I am going to alternate the hip abductions/adductions everyother time because it is a big day. I was currently on a 4:2 protocol, and had to figure out a way to spread one of the days around somehow. But this way, I can hit every muscle group 2x / week for hopefully a boost to my gains. I just hope my CNS doesn't poop out on me!

I've been contemplating this for a while. It's the dang leg day that throws everything off for me. But I do like your layout here...

I have to thank StPete for the inspiration. he's the one that came up with it, and I just stole his and modified mine to reduce the risk of injury

[MickeyKnox]

its certainly a lot of work to do. but i admire the idea. i may even try this myself.

sub'd for progress and inspiration

[Times Roman]

I'm not going to put actual results for weight/reps for each routine. I am keeping a pen and paper journal in a little notebook. I have to be careful about not worrying too much about the numbers, and making progress each time. I don't want to hit failure everytime and tax the tendons. I think if i hit failure - 1 and hit the muscle group 2x a week I should be able to see some decent gains.

but my 4:2 protocol was fairly anemic as far as results. I don't think I was pushing as hard as I am capable of.

[stpete]

Approved and looks good, my friend!! and i completely forgot about the lat raise machine. That bastard will wear you out if you hit it hard. Especially at the end of a workout.

Couple questions: Is this the order you'll be doing the exercises each day or are you going to mix it up? And what does your sets and reps look like? Are you going to hit it heavy on 2 rotations, then do a light rotation? Or visa versa?

Looks like you've got your bases covered. I wouldn't change anything.

[Times Roman]

Approved and looks good, my friend!! and i completely forgot about the lat raise machine. That bastard will wear you out if you hit it hard. Especially at the end of a workout.

Couple questions: Is this the order you'll be doing the exercises each day or are you going to mix it up? And what does your sets and reps look like? Are you going to hit it heavy on 2 rotations, then do a light rotation? Or visa versa?

Looks like you've got your bases covered. I wouldn't change anything.

there will be some rotation on the routines. for example, i'd like to do flys after chest, and then tris. quite often it is what ever machine is available without waiting too long.

On the back day, i forgot to add the lower back "push back" machine, kind of like a reverse sit up if you will.

additionally, if a machine is unavailable, i may sub something else, just to mix things up.

My routines are pyramid, with sets of reps at 15, 10, and then 5 (approximate at failure), and then back down with the weights, failing (almost) at each weight increment i started up with. the up side of the pyramid are not to failure, maybe within 80%. this is designed to help me prevent injury.

So I'm looking at this more like "guidelines", where i can freely sub one routine/machine for another, so long as it hits the same muscle group, keeps things interesting, and I don't rest too long between sets. Ultimately, I still only want to spend an hour in the gym, so i will have to step things up abit on my end.

[stpete]

Ok, gotcha! And you know i'm a fan of mixing things up and keeping it interesting too.

Good Luck and i'll be checking in.