3 day split.....critique

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    msucurt's Avatar
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    3 day split.....critique


    Ok. Basically, was doing DC training for a few months, but now that work has started back (i teach/coach), i wont be able to do DC training, based on the fact that i workout in our schools weightroom.

    Stats:
    age:34
    ht: 5'11
    wt: 188
    exp: nearly 10yrs
    bf: 12-15%

    After doing alot of research and reading on certain type of splits, I came up with this one because...
    (a) i like the way it is set up and gives ample time for resting .
    (b) allows for arms and legs to have their own day.

    Monday:
    Arms/f-arms/shoulders

    Wednesday:
    Legs

    Friday:
    chest/back

    Basically, just to figure out how many sets and reps per bodypart i wanna do. Im just debating on it if should do 1 exercise per bodypart for 3 sets or do 2 different exercises for 3 sets, etc...etc.


    Any suggestions are greatly appreciated.

    thanks

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    pistonpump's Avatar
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    military press 5x5
    side laterals 2x8-10
    rear delt fly 2x8-10
    shrug 2x8-10
    bb curl 5x5
    hammer curl 2x8-10

    squat 5x5
    leg press 3x8-10
    sldl or leg curl 3x8-10
    calves 5x15
    abs 5x25

    bench 5x5
    incline 2x8-10
    flyes 2x8-10
    deads 5x5
    lat pulldown 2x8-10
    rows 2x8-10

    this is similiar to what im doing now but i do a 4 day split and just a lil variation to that. I hope this helps. I like the 5x5 core excercise then 2x8-10 finishing excercises.
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    thanks piston.....is this condusive to mass first and strength second? Why the 5x5 on certain exercises? I have read several times in terms of putting on mass reps in the range of 8-12 are more favorable, but i do like the idea of the 5x5.

    Quote Originally Posted by pistonpump View Post
    military press 5x5
    side laterals 2x8-10
    rear delt fly 2x8-10
    shrug 2x8-10
    bb curl 5x5
    hammer curl 2x8-10

    squat 5x5
    leg press 3x8-10
    sldl or leg curl 3x8-10
    calves 5x15
    abs 5x25

    bench 5x5
    incline 2x8-10
    flyes 2x8-10
    deads 5x5
    lat pulldown 2x8-10
    rows 2x8-10

    this is similiar to what im doing now but i do a 4 day split and just a lil variation to that. I hope this helps. I like the 5x5 core excercise then 2x8-10 finishing excercises.
    •   
       

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    i like the 5x5 on the more staple excercises: squat, bench, deads, miltary, bb curl seems to add mass and strength. Ive been making gains every week. You would also need to put in a tri workout somewhere in there. cg bench or dips or pushdowns. You get a mix of strength and hypertropy with this imo. Im on my 3rd week with this now and I plan on using it till it gets old or gains slow.

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