3 Day Split

  1. 3 Day Split


    goin along the lines of less is more - my orginal split was
    monday - back/bi's
    tuesday - chest/tri's
    wed-rest
    thurs - traps/delts
    fri - rest
    sat - abs/legs
    sun- rest

    but now, id like to get the above done in 3 days for even more rest, and I can go even harder during my workouts

    monday - back/bi's/traps
    tues-rest
    wed - rest
    thurs - chest/tri/delts
    fri-rest
    sat- legs/abs
    sun - rest

    what do you guys think?


  2. thats the way i would work on a 3 day split. (perhaps with the weekends off and M/W/F on). you got the right bodyparts lined up, now its up to your choices of exercises and volume
    Sage

  3. well, im "on", so im not gonna be scared to go big on the volume, especially with that much time off
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  4. I like my Tri's with legs.
    Ie
    mon=chest/shoulders/little calf

    wed=back/bi's/forarms

    fri=tri's/legs

    But for me my legs grow like weeds and often can overshadow the rest of my body, while my chest and shoulders lag a bit so its mroe of prioritizing.

  5. Originally posted by Scottyo
    I like my Tri's with legs.
    Ie
    mon=chest/shoulders/little calf

    wed=back/bi's/forarms

    fri=tri's/legs

    But for me my legs grow like weeds and often can overshadow the rest of my body, while my chest and shoulders lag a bit so its mroe of prioritizing.
    its the same w/ me in that respect. whatever i do, my legs just keep on growing, while i more-or-less prioritize my upper body.

    even at only 155 lbs. before, i used to have 15.5" calves.

  6. I'm doing like tues=legs, thur=chest/bi's, sun=back/tri's while i'm off.
    kind of a poliquin thang.
  7. Tri


    Now dayz I have to train tri with chest and bi with back, or my arms just do not reup enough before the next workout.
  8. hemotep
    hemotep's Avatar

    I personaly like my two day split...has been working very well for me while on.

    Sun-Chest/Shoulders/Back/Tris
    Mon-Off
    Tues-Biceps/Forearms/Legs
    Wed-Off
    Thur-Chest/Shoulders/Back/Tris
    Fri-off
    Sat-Off
    Sun-Biceps/Forearms/Legs

    Low Volume, few warm ups, and two work sets. Different movement each time.

  9. if i do legs one day, that's all i'm doing. pretty much same for back. i split it two a day while on last time.

  10. I'm doing this:

    Mon. Back, rear delts, hams

    Wed. Chest, front and middle delts, arms

    Fri. Quads, calves

  11. i like that split t-bar. i was trying before to kind of do the same thing. combine back & hams for instance. deadlifts are heavily training both. i also like the way you emphasize rear delts, this is something too many benchers are skipping & ending up with injuries due to imbalances in the shoulder group. & seperate days for quads/hams is a great way to really boost the thighs according to ian king. cool thoughts
  

  
 

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