advice on changing to a split 3 day routine - UK-Muscle Body Building Community

holdmeback · 16-08-2005, 09:38 PM

hi got a new job so can only get down gym 3 days ganna do this do you think its any good,cheers ank comms wellcome.

Monday
~~~~~~
Chest.........
Bench 3*10
Inclines 3*10
Dips 3*10
Biceps..........
strait bar curls 3*10
dumbell hammer curls 3*10
m/c rope curls 3*10
Tuesday day off.
Wednesday
~~~~~~~~~~
shoulders..........
dumbell press 3*10
Side lateral raises 3*10
shrugs 3*10
legs.............
leg press 3*10
Leg extensions 3*10
Leg curls 3*10
Calves raises 3*10
Thursday day off
Friday
~~~~~~~~~
back.........
lat pull downs 3*10
m/c rows 3*10
one arm rows 3*10
Dead lifts 3*10
tris.........
french press
skulls 3*10
cable kick backs 3*10
Saturday off
Sunday off.

**hackskii** · 16-08-2005, 09:47 PM

I like to do just a set or two more for chest, but that is probably alright, those three exercises work very well together for chest.

Id do another set for military press.

Id for sure add squats in for legs.

back looks really good to me...good job.

Yah, that looks ok to me.

samurai69 · 16-08-2005, 10:05 PM

I would swap shoulders and back, to give tris a bit more rest thats about it

holdmeback · 16-08-2005, 10:14 PM

cheers bro, was thinking off mill press standing up

holdmeback · 16-08-2005, 10:23 PM

hows this sound

Monday
~~~~~~
Chest.........
Bench 3*10
Inclines 3*10
Dips 3*10
m/c flys 8*10
Biceps..........
strait bar curls 3*10
dumbell hammer curls 3*10
m/c rope curls 3*10
Tuesday day off.
Wednesday
~~~~~~~~~~
back.........
lat pull downs 3*10
m/c rows 3*10
one arm rows 3*10
Dead lifts 3*10
legs.............
leg press 3*10
Leg extensions 3*10
Leg curls 3*10
Calves raises 3*10
Thursday day off
Friday
~~~~~~~~~
shoulders..........
military press.3*10
dumbell press 3*10
Side lateral raises 3*10
shrugs 3*10
tris.........
french press
skulls 3*10
cable kick backs 3*10
Saturday off
Sunday off.

T-man · 27-08-2005, 08:05 PM

Hi mate,

I don't know about anyone else here but I don't think that I could train legs after doing back. I hate to throw a spanner in the works but why not try the good old push, pull, legs split i.e
Mon Legs
Wed Chest, Shoulders and Tris
Fri Back and Bis

I have used it before to good effect when time is limited. Also I would use less exercises per body part and stick to the basics as this will hit more muscle groups and save time.

**hackskii** · 27-08-2005, 09:06 PM

I agree, I work legs all by themselves.
Sometimes I do dead lifts to warm up the legs tho.

verve · 27-08-2005, 10:36 PM

Do you do straight legged deadlifts for your hams Hack?

**hackskii** · 31-08-2005, 09:39 PM

Nah, I have pretty big hams naturally but I should do them.
I started back squatting and they do get hit if you go deep enough (which I probably dont).

16-08-2005, 09:38 PM	#1 (permalink)
holdmeback Gym Addict Join Date: Jul 2005 Posts: 211	advice on changing to a split 3 day routine hi got a new job so can only get down gym 3 days ganna do this do you think its any good,cheers ank comms wellcome. Monday ~~~~~~ Chest......... Bench 310 Inclines 310 Dips 310 Biceps.......... strait bar curls 310 dumbell hammer curls 310 m/c rope curls 310 Tuesday day off. Wednesday ~~~~~~~~~~ shoulders.......... dumbell press 310 Side lateral raises 310 shrugs 310 legs............. leg press 310 Leg extensions 310 Leg curls 310 Calves raises 310 Thursday day off Friday ~~~~~~~~~ back......... lat pull downs 310 m/c rows 310 one arm rows 310 Dead lifts 310 tris......... french press skulls 310 cable kick backs 310 Saturday off Sunday off. Last edited by holdmeback; 16-08-2005 at 09:46 PM.*

16-08-2005, 09:47 PM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185	I like to do just a set or two more for chest, but that is probably alright, those three exercises work very well together for chest. Id do another set for military press. Id for sure add squats in for legs. back looks really good to me...good job. Yah, that looks ok to me. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-08-2005, 08:05 PM	#6 (permalink)
T-man Gym Addict Join Date: Sep 2003 Location: England Posts: 253	Hi mate, I don't know about anyone else here but I don't think that I could train legs after doing back. I hate to throw a spanner in the works but why not try the good old push, pull, legs split i.e Mon Legs Wed Chest, Shoulders and Tris Fri Back and Bis I have used it before to good effect when time is limited. Also I would use less exercises per body part and stick to the basics as this will hit more muscle groups and save time. __________________ You can't grow without pain!

27-08-2005, 09:06 PM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185	I agree, I work legs all by themselves. Sometimes I do dead lifts to warm up the legs tho. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-08-2005, 10:36 PM	#8 (permalink)
verve 666 Join Date: Sep 2003 Location: At work, probably. Posts: 674	Do you do straight legged deadlifts for your hams Hack? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-08-2005, 10:05 PM	#3 (permalink)
samurai69 Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea Posts: 3,076	I would swap shoulders and back, to give tris a bit more rest thats about it

16-08-2005, 10:14 PM	#4 (permalink)
holdmeback Gym Addict Join Date: Jul 2005 Posts: 211	cheers bro, was thinking off mill press standing up

16-08-2005, 10:23 PM	#5 (permalink)
holdmeback Gym Addict Join Date: Jul 2005 Posts: 211	hows this sound Monday ~~~~~~ Chest......... Bench 310 Inclines 310 Dips 310 m/c flys 810 Biceps.......... strait bar curls 310 dumbell hammer curls 310 m/c rope curls 310 Tuesday day off. Wednesday ~~~~~~~~~~ back......... lat pull downs 310 m/c rows 310 one arm rows 310 Dead lifts 310 legs............. leg press 310 Leg extensions 310 Leg curls 310 Calves raises 310 Thursday day off Friday ~~~~~~~~~ shoulders.......... military press.310 dumbell press 310 Side lateral raises 310 shrugs 310 tris......... french press skulls 310 cable kick backs 3*10 Saturday off Sunday off.

31-08-2005, 09:39 PM	#9 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185	Nah, I have pretty big hams naturally but I should do them. I started back squatting and they do get hit if you go deep enough (which I probably dont). __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.