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 Training Discussion Board
 3 day workout split
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| Author | Topic: 3 day workout split | ||
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Amateur Bodybuilder 
Posts: 104 |
Guys-- I want to shake up my workout and due to a real heavy workload, I'm thinking of going 3 days a week, 1 on, 2 off, semi-HIT cycle. Instead of just one heavy set, I want to stick with basic mass excercises for two sets a piece--one moderate set aiming for 10-12, and one heavy aiming for around 6. This is what I've come up with so far: All excercies 2 sets--1x10-12, 1x6-8 Day 2--legs Day 3--shoulders/arms Let me know what you think--I'll do abs and cardio on the other 4 days--I'm not doing weighted abs the next few weeks, so I'm not worried about overtraining them..I think these workouts will be long and tough, but 2 off should be good recovery time. All input appreciated.     | ||
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Elite Bodybuilder 
Posts: 1216 |
That looks perfect, you might consider doing my 3 day push/pull/legs routine in the archives. I've been making better strength gains lately and I believe it is from more recovery time. ------------------ | ||
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Elite Bodybuilder
Posts: 898 |
That is almost identical to my new split, although I tend to vary the excercises slightly from workout to workout. | ||
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Cool Novice 
Posts: 46 |
Yep, looks good. The only thing that I might do is swap Legs to day 1 and Chest / Back to day 2 to make sure that your Shoulders / Arms are fully recovered before the Chest / Back day, but as you are not training too frequently that may not be a problem. As Strengthmonster says, alter the exercises you do and their order to stop yourself getting stale. I really like this split as you get killer pumps. The trouble is that I have had to stop doing it as I think the pump in my arms is contributing to the stretch marks down my bis!
The truth is out there? Anyone know the URL? [This message has been edited by FatRat (edited February 08, 2001).] | ||
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Amateur Bodybuilder
Posts: 222 |
gotta gree with fatrat. on both your chest/back day and arms day, your bis, tris, and dlets are getting work. gotta make sure youre recovered, or switch around the routine some. heres what i do. 3-way split, 1on-2off (when im hittin the bean, 1on-1off) day1:chest/delts/tris day2:back/bis day3:legs/abs with this split, you do the biggest muscle first of course. that warms up and slightly fatigues the lesser groups that youll do that day. i have even went as far as to drop arm training all together some weeks to try to change it up,,, its all about adaptation as ya know. |
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posted February 07, 2001 09:40 PM