My training spilt 3 days.

  1. My training spilt 3 days.

    Let me know if you like this. I try to shoot for 1 hour three times a week with resistance training.
    Monday Legs. Warm up on row machine for 5 minutes.
    3 sets of squats 6-8 reps
    3 sets of Static Lunges on step. 6-8 reps
    3 sets of leg extention 6-8 reps
    2 sets of stiff leg dead lifts 6-8 reps
    Calves rise 3 sets 12 reps

    Wednessday warm up Ab roller 25x4
    Leg lifts incline 3 sets at 12
    Reverse ab roller with legs folding 2 sets 12 reps

    Friday Push ups 4 sets but normally takes 4 sets 25 reps 4 sets.
    Machine pull up less weight but I get 3 sets 10 reps. minus 30% body weight
    barbell curls 3 sets 6-8 reps
    Cable push down for tricep 2 sets 6-8 reps

    This takes me about 60 minutes.

    The only thing I use to take was the shift ope before working out.

    Any suggestions for preworkout. A friend was suggesting jacked for preworkout for creatine but I get sick of creatine. Do they have creatine that is not in a drink like a cream/patch or jacked in caps.

  2. what are your goals?

  3. Lose fat.

  4. Great 3 day spilt.
    Knowledge is power- The power to do your part and make a difference.

  5. Why don't you try an Upper/Lower/Upper split so you do Upper/Lower/Upper week 1 then Lower/Upper/Lower week 2 and then keep doing that? I feel like that would be more efficient. Your legs day is definitely good but I feel like the Wednesday and Friday workouts seem to be lacking a bit. Needs more compound movements! Also if your Wednesday and Friday workouts are taking you an hour to complete I think you should try raising the intensity a little bit.

    Also, what's your diet like? That's where a majority of cutting results come from.

  6. Mostly proteins and fats now. I cut out my rices and pastas by about 80% so week days I don't eat much of that.
    Chicken salads
    Lamb salads
    Beef stews

  7. Creatine PATCH?!?!?!? I doubt the effectiveness until I see some evidence, i.e. a good log. There are many creatine products in pill form, or bulk creatine mono is the way to go, just mix it with powder Gatorade pre-workout.

    Your split does need some work in my opinion, like broda said, more compound movements for overall body conditioning. My split is 3 days: chest/biceps, shoulders/legs, back/triceps.

    Compound movements: bench press, squats, deadlifts
    -OMEGA RecoverBro-
    When an omega male is born it's game over

  8. Hey I am taking a creatine patch and I feel the same strength as concret which is oral as well as crea pure.
    Knowledge is power- The power to do your part and make a difference.

  9. The 3 day spit is not Bad per say. You can make it more efficient we feel.
    Knowledge is power- The power to do your part and make a difference.


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