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  • 1 Post By lifter0491
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  1. #1
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    3 day split superior to 4 day?
    MONDAY (Chest, shoulders, triceps)
    * Rotator cuff warm-up
    One warm-up set at 50% and one at 70% 10 reps
    * 30 degree incline bench D.B. press-(pectoralis major)
    * Flat bench press barbell or dumbbell-(pectorialis major)
    * Fly machine (Pec-Deck) or D.B. fly-(pectoralis major)
    * Seated DB press or military to front (no warm-up because shoulders get warmed up with chest work)-(deltoids)
    * Lateral raise- dumbbell or cable-(medial deltoids)
    * Lying tricep extension on decline (no warm up because triceps get warmed up during chest and shoulder work)-(triceps)

    WEDNESDAY (Legs)
    One warm-up set at 50% and one at 70% - 10 reps
    * Smith Machine Squats, Barbell squats or deadlifts (quadriceps, hamstrings and gluteals)
    * Leg press-(quadriceps and gluteals)
    * Leg extensions-(quadriceps)
    * Stiff legged dead lifts (maintain slight arch in lower back- don't come all the way up to avoid relaxation of hamstrings) - (hamstrings)
    * Lying leg curls - (hamstrings)
    * Standing calves, Donkey calves or 45 degree calf-(gastrocnemius)
    * Seated calf-(soleus)

    FRIDAY (Back and Biceps)
    * Rotator cuff warm-up
    One warm-up set at 50% and one at 70% - 10 reps
    * Pulldown across chest - (latissimus dorsi)
    * Seated row-(latissimus dorsi and rhomboids)
    * Bent over row or T-bar row-(latissimus dorsi)
    * Shrugs - (trapezius)
    * Reverse fly - (rear deltoids)
    * Standing barbell curls - (biceps)
    * Alternating dumbbell curls on incline - (biceps)



    3 sets per exercise and 3 exercises per muscle group (so 9 sets per muscle group). 6 to 8 reps per set, 30 to 45 seconds rest

    each set at maximum intensity

    what do you think about this routine?
    BoBoy likes this.

  2. #2
    Amateur Bodybuilder
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    Why not try MON- Chest, tri's TUES- shoulders, core WEDNES- rest THURS- back, biceps FRI- Legs, core SAT rest SUN rest (maybe a swim) This way you get plenty of rest which you need to grow and no overtraining.

  3. #3
    Oregon Coast Duner BoBoy's Avatar
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    Your routine looks good , chest/shoulders/triceps in the beginning of the week , legs in the middle and back & biceps at the end of the week . This is correct , I do the same routine except I do less exercises and more sets (5-6 sets) than you . Keep lifting . ~Bo

  4. #4
    Oregon Coast Duner BoBoy's Avatar
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    Quote Originally Posted by MrMitcheyBoy View Post
    Why not try MON- Chest, tri's TUES- shoulders, core WEDNES- rest THURS- back, biceps FRI- Legs, core SAT rest SUN rest (maybe a swim) This way you get plenty of rest which you need to grow and no overtraining.
    Why work your shoulders on tuesday when they are pre-exhausted from mondays chest work-out ? also your working your triceps 2 days in a row (mon/tue) . So yes you are overtraining , you would be better off to go with lifter0491"s routine , just my opinion after 30 years of weight training ....
    Last edited by BoBoy; 07-02-2012 at 04:18 PM.
    SicVic likes this.

  5. #5
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    THANKS!!

    anyone else?

  6. #6
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    and what about doing it 6 times a week (alternating exercises, for example first half of week doing free weights and next doing machines)

    monday: chest/shoulders/triceps #1
    tuesday: legs #1
    wed: back/biceps #1
    thursday: chest/shoulders/triceps #2
    friday: legs #2
    sat: back/biceps #2
    sun: OFF

  7. #7
    Junior Bodybuilder mistah187's Avatar
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    I recently(like 6 months) switched to a three day split from a 5 day. Basically same set up although I do back on mon chest wed and legs fri. I have seen better gains and have gotten a lot stronger so it is def working for me.

  8. #8
    Amateur Bodybuilder
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    Quote Originally Posted by BoBoy View Post
    Why work your shoulders on tuesday when they are pre-exhausted from mondays chest work-out ? also your working your triceps 2 days in a row (mon/tue) . So yes you are overtraining , you would be better off to go with lifter0491"s routine , just my opinion after 30 years of weight training ....
    I didn't look at it like this but it works for me especially when im on cycle my recover time is crazy quick so when it comes back to monday after 2 days off im g2g. but i might change shoulders to friday. Thanks for advice.

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