How's my full body 3 day split? - AnabolicMinds.com

How's my full body 3 day split?

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    Machwon1's Avatar
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    How's my full body 3 day split?


    M/w/f lift. T/th cardio


    Full body workout

    Bench flat. 3x10
    Deads 3x10
    Military press 3x8
    Leg curls 3x12
    Wide push up 3xfailure
    Preacher curls 3x8
    Lat pull down 3x8
    On stomach leg curls 3x12
    Tri push downs 3x8
    Rib extensions light weight 1x15

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    There don't look to be any quad exercises. Throw in Squats or Leg Presses. If you are going to be really pushing yourself you may be better off with Leg Presses as I find Squats and Deads in the same workout really stresses my CNS. Alternatively you could do 1 week with heavy Squats and do light high-rep Deads and then the following week light high-rep Squats with heavy Deads.

    I would also change the Preacher curls for straight barbell curls as these tend to work better for me.
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    Set up two-four full body workouts and alternate them. In one, focus on lower posterior kinetic chain (deadlifts, glute/ham work) and upper body horizontal movements (bench press, barbell rows, etc.). In the second, focus on squats and more quad dominant movements for the lower body and the vertical plane of the upper body (over head presses, pull ups, etc.).

    After you have set the foundation of movements up, add in your ancillary movements (core, hip-shoulder stabilizer and fixator movements, and isolation work - arms, etc.)

    Br
    •   
       

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    So can you please set up something your talking about? How would you do it? I train m/w/sat. Cardio t/th... What is something you would set up for a beginner only been in the gym for 1 year 6 months n am 20 years old.
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    28 sets and no quad work? Minimal back work? What are your goals with this?

    Drop sets to 1-2 sets per exercise (2 for larger muscle groups,) and open with Squats, Deads, and Bench to get the GH flowing. Would be in and out in about 45 minutes.

    Alternatively split up into an upper day and lower day as suggested. Maybe Monday = Squats/Deads + aux work, Wednesday = Chest/Back + aux word, Friday = Repeat Monday and rotate that way or something.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Quote Originally Posted by Machwon1 View Post
    So can you please set up something your talking about? How would you do it? I train m/w/sat. Cardio t/th... What is something you would set up for a beginner only been in the gym for 1 year 6 months n am 20 years old.
    Send me a pm
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    Quote Originally Posted by SilentBob187 View Post
    Drop sets to 1-2 sets per exercise (2 for larger muscle groups,) and open with Squats, Deads, and Bench to get the GH flowing. Would be in and out in about 45 minutes.
    ^^^^^^^^^^^^ This.
  

  
 

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