fitting 4 day split into 3 days..please help

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    luka5's Avatar
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    fitting 4 day split into 3 days..please help


    my original routine is



    MONDAY:
    Squats 5x5-10
    Leg Extensions: 3x15
    Stiff leg Deads 4x10

    TUESDAY:
    Incline DB Press 4x6-10
    Weighted Dips 4x6-10
    Cambered bar Skullcrushers 4x6-10

    THURSDAY:
    Weighted Chins 3x4-6
    BB Rows 3x6-8
    Deadlifts 3x8-10
    BB Curl 4x8-12

    FRIDAY: Seated BB Press 3x6
    Seated DB Press 2x8-10
    Seated Calf Raise 2x15
    Standing Calf Raise 2x10




    and i liked it very much but since recently i dont have time tot rain 4 times a week. i have only 3 days available. and wonder how to fit this in 3 days.. appreciate any help

    personally i though about sth like this:

    MONDAY:
    Squats 5x5-10
    Leg Extensions: 3x15
    Seated Calf Raise 2x15
    Standing Calf Raise 2x10
    Stiff leg Deads 4x10

    WEDNESDAY:
    Incline DB Press 4x6-10
    Weighted Dips 4x6-10
    Seated BB Press 3x6
    Seated DB Press 2x8-10
    Cambered bar Skullcrushers 4x6-10

    FRIDAY:
    Weighted Chins 3x4-6
    BB Rows 3x6-8
    Deadlifts 3x8-10
    BB Curl 4x8-12

    ... but dunno. i will do as you suggest

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    jbonez's Avatar
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    So you took your shoulder/calf day and put calf with legs and shoulders with chest and triceps.

    Sounds good to me if you are forced to do 3 days. Maybe throw a trap exercise onto your Back/Bi day?


    FRIDAY:
    Weighted Chins 3x4-6
    BB Rows 3x6-8
    Deadlifts 3x8-10
    BB Curl 4x8-12
    Shrugs 4x Whatever You Want
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    I'm a fan of push-pull-combo or upper-lower-combo for 3d/wk. It allows for greater frequency on your compound lifts, but still keeps them separated enough to allow for some fatigue dissipation. Also, drop the majority of your isolation movements in favor of exercises such as lunges, step-ups, Bulgarian split squats, etc. Much more effective strength-wise.

    A typical push-pull-combo might look like:

    M
    Back Squat
    Overhead Press/Bench Press (whatever your focus)
    B. Split Squat
    Overhead Press/Bench Press (the lift you're less concerned with)
    Dip/Pullover

    W
    Dead Lift
    Bent-Over/Prone/T-Bar Row (equipment and how your back responds to DLs)
    RDL/Reverse Hyper/Glute-Ham/Weighted Supine Bridge
    Pull/Chin-up

    F
    Back Squat
    Overhead/Bench Press
    Rowing Movement
    RDL/Reverse Hyper/Glute-Ham/Weighted Supine Bridge

    I've listed a few different options as far as exercises are concerned, so you can accommodate for equipment and whatnot. Also, as your training progresses, variation begins to come into play (variation != changing exercises every day/week).

    You can add in some isolation work, but you get most of what you need through the compound movements--you won't need much unless you have weaknesses that need special attention.

    Hope that helps.
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