3 day split for size and strength

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3 day split for size and strength
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3 day split for size and strength - May 12 2008 20:03:56

Jai

Posts: 56
Joined: Apr. 23 2006
From: England
Status: offline

This is my new 3 day split

Mon Chest & Biceps

Pre exhaust 3x8 flys
Flat bench 2x8
Incline bench 2x6
Flat bench flush set to failure

Alternate dumbells 3x8
Straight bar curls 2x6
Straight bar curls flush set to failure

Weds Legs & Back

Squats 4x8
Deadlift 4x6
Squats flush set to failure

Fri Shoulders & Triceps

Pre exhaust side laterals 3x8
Seated barbell over head press 3x6
" " " " " Flush set to failure

Kick backs 3x8
Close grip bench 3x6
dips beweeen a bench flush set to failure

This is natural and I can add in some extra intensity when on a cycle.

I'm trying for the maximum intensity high quality short work out blitzing the body part but not over training.

Comments on my routine would be appreciated - thanks.

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RE: 3 day split for size and strength - May 12 2008 20:09:25

fun meter

Posts: 1095
Joined: Aug. 21 2007
From: Kent
Status: online

Its not that good, stick to a normal style 3 day split, Push/Pull/Legs or similar.

Its not balanced or organised well.

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Lewis

My Journal

(in reply to Jai)

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RE: 3 day split for size and strength - May 12 2008 20:42:17

Jai

Posts: 56
Joined: Apr. 23 2006
From: England
Status: offline

quote:

ORIGINAL: fun meter

Its not that good, stick to a normal style 3 day split, Push/Pull/Legs or similar.

Its not balanced or organised well.

Thanks mate.

Anything in particular you would suggest for a good split 3 day (In the past I used to work on a 4 day split)

I am in my garage with a olympic bar, dumbells, bench flat/incine and squat rack. So can't use pullys or chins etc.

Looking for size & strength.

(in reply to fun meter)

Post #: 3

RE: 3 day split for size and strength - May 12 2008 21:54:30

fun meter

Posts: 1095
Joined: Aug. 21 2007
From: Kent
Status: online

3 or 4 day split, go with what your prefer. If your not training Shoulders after Chest, I'd do a 4 day to give Legs their own day. Something along the lines of this as an idea (but you could swap out exercises or reps to suit yourself).

Back & Biceps
Deadlift 4x6
BB Row 3x8
Chins 3x8
Curls 2-3x8-10

Chest & Triceps
Flat BB Bench 4x6
Incline DB Bench 3x8
Flys* 3x8
CGBP / Skull Crushers 3x8

Legs
Back Squat 4x6
SLDL 3x8
Front Squat / Lunges 2x8
Calf Raises 3x20

Shoulders
Military Press / DB Press 3x8
Lateral Raises 2-3x8-10
BB Shrugs 3x8-12

As mentioned, just a rough idea. Flys are optional, depends if you like them. As for Chins, just as an idea, you could put a bar on the highest pins of the squat rack and hang from there (with your legs at 90 degrees) and do chins. But depends on your build and set up. Might work, might not... give it a try.

Hope this helps

_____________________________

Regards
Lewis

My Journal

(in reply to Jai)

Post #: 4

RE: 3 day split for size and strength - May 13 2008 19:02:45

Jai

Posts: 56
Joined: Apr. 23 2006
From: England
Status: offline

Thanks mate very good of you i'll give it a go.

Best wishes.

(in reply to fun meter)

Post #: 5

RE: 3 day split for size and strength - May 13 2008 19:59:31

Ironmansub10BMI

Posts: 1217
Joined: Jul. 10 2007
Status: offline

taht workout is a dam shame, good thing someone corrected you. I like what fun meter setup, now try it out and change to suit, lifting is not one size fits most.

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(in reply to Jai)

Post #: 6