3 Day Split

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    Jarconis's Avatar
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    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?

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

    Mon. Back, rear delts, hams

    Wed. Chest, front and middle delts, arms

    Fri. Quads, calves
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    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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