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Zippa4
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3 day split + Core routine
19 January 2012 23:25
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Hi Just started weights again after a few months out after a minor op. Started back with a push, pull, leg routine as follows: Push Bench press 3 x 10 Shoulder press 3 x 10 Incline bench press 3 x 10 Lateral Raises 3 x 12 Dumbell Flys 3 x 10 (will swap with Dips when stronger) Upright rows 3 x 10 Pull Deadlifts 3 x 10 Pullups 3 x 8 Rows 3 x 10 Lat Pulldowns 3 x 12 Legs Squats 3 x 10 Lunges 3 x 10 Leg Extensions 3 x 12 Leg Curls 3 x 12 Calve raises 3 x 25 What do you think of this routine? All recommendations welcome. I used to only do 4 exercises on push day but didnt feel like it was enough so added the last 2. On legs day are lunges required after squats or should i take that out? I'm also finding my core strength is terrible at the moment. How can i improve this? Thanks
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i like poached eggs
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Re:3 day split + Core routine
20 January 2012 08:40
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Looks a pretty good routine to me, I'd urge you to ditch the upright rows, they are a bad exercise and a potential shoulder wrecker. If you are going heavy then one bench variation is enough. Other than that it looks a good P/P/L routine. As you progress the weight on the bar your core strength will definitely improve, you've got all the right compounds in there to ensure that. Nice routine, good luck with it and hope your recovery goes well.
"Never miss a good opportunity to shut the f**k up"
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naththebeast
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Re:3 day split + Core routine
20 January 2012 11:58
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Routine looks good to me too, would also recommend leaving the upright rows out of your routine. Personally I would add in a bicep exercise on pull and tricep on push (isolation wise) but that is just a preference and not essential. Core strength should improve with some of the big lifts, however if you wish adding in some work such as the plank could be a good way to develop core strength further
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i like poached eggs
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Re:3 day split + Core routine
20 January 2012 12:58
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As above, add isolations if you WANT to but they shouldn't be necessary. If you are lifting heavy enough then you may find that you won't gain much from the isolations but I understand why a lot of people like to do them. In the end you would be spending extra time working small muscles, the overwhelming majority of the gains you will see will come from your compounds. Whatever you do, make sure your diet is good or no matter what you do in the gym you won't get the maximum benefit.
"Never miss a good opportunity to shut the f**k up"
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Johnny Napalm
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Re:3 day split + Core routine
20 January 2012 13:10
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looks a solid routine, i would roll with it.
"You're gonna have to go through hell, worse than any nightmare you've ever dreamed. But when it's over, I know you'll be the one standing. You know what you have to do. DO IT!"
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