6andaHalf
Active member
- Awards
- 0
Doing a 3 day per week full body. I did this before using the same exercises for each of the 3 days and ended up putting too much of the same stress on my joints so I wanted to keep all the groups getting hit 3x but variate the lifts and stress points. I'm a tall, lean guy who is eating just under maint with high protien and low- moderate carb intake. I really just want to preserve muscle and trim fat, obviously thats all in the kitchen but routine can still help for a guy like me who isn't going to never miss a day or maintain a perfect diet.
Monday
Chest- bench presses 3 x 10
Back - chins or pull downs 3x10
Shoulders - military presses 3x10
Biceps - barbell curls 3x10
Squats 3x10
Calves - Standing calf raises 3x10
Wednesday
Chest- incline bench presses or dips 3 x 10
Back - barbell or dumbbell rows 3x10
Shoulders - shoulder shrugs 3x10
Biceps - Zottman or hammer 3x10
Hams - leg curls 3x10
Abs - 1 set of 50 incline sit ups
Friday
Back - chins or pull downs 3x10
Shoulders - military presses 3x10
Biceps - incline dumbbell curls 3x10
Tricep- skulls 3x10
Quads- Front squats 3x10
Stiff legged dead lifts 3x10
Calves - Seated calf raises 3x10
1 min rest (But I was thinking about 45 sec rest) I read so many contradicting articles about rest time vs. muscle size. Some say less rest time is more muscle exhaustion so more size.... other say you wont lift as much weight so less size). Rest pauses make sense... so there is no in between??
15-20 min LISS after every lifting session (walking uphill @ 3.5-4 mph).
HIIT (uphill springs) one or two times a week on off days
Hoping this isn't too much for a lean guy like myself....
Monday
Chest- bench presses 3 x 10
Back - chins or pull downs 3x10
Shoulders - military presses 3x10
Biceps - barbell curls 3x10
Squats 3x10
Calves - Standing calf raises 3x10
Wednesday
Chest- incline bench presses or dips 3 x 10
Back - barbell or dumbbell rows 3x10
Shoulders - shoulder shrugs 3x10
Biceps - Zottman or hammer 3x10
Hams - leg curls 3x10
Abs - 1 set of 50 incline sit ups
Friday
Back - chins or pull downs 3x10
Shoulders - military presses 3x10
Biceps - incline dumbbell curls 3x10
Tricep- skulls 3x10
Quads- Front squats 3x10
Stiff legged dead lifts 3x10
Calves - Seated calf raises 3x10
1 min rest (But I was thinking about 45 sec rest) I read so many contradicting articles about rest time vs. muscle size. Some say less rest time is more muscle exhaustion so more size.... other say you wont lift as much weight so less size). Rest pauses make sense... so there is no in between??
15-20 min LISS after every lifting session (walking uphill @ 3.5-4 mph).
HIIT (uphill springs) one or two times a week on off days
Hoping this isn't too much for a lean guy like myself....