My training spilt 3 days.

[nadia12p]

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.

 

[benmayro]

what are your goals?

 

[nadia12p]

Lose fat.

 

[djbombsquad]

Great 3 day spilt.

 

[broda]

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.

 

[nadia12p]

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
Omelets
Nuts

 

[p5sky]

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

 

[djbombsquad]

Hey I am taking a creatine patch and I feel the same strength as concret which is oral as well as crea pure.

 

[djbombsquad]

The 3 day spit is not Bad per say. You can make it more efficient we feel.