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Hot!3 day split.

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Keith1980
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2018/10/13 13:12:35 (permalink)
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3 day split.

Could someone recommend me a three day split , please? With sets and reps included. Starting training again on Monday.

Thanks very much 😊
#1

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    billy2shots
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    Re: 3 day split. 2018/10/14 07:16:31 (permalink)
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    1.3 Full body sessions

    2.Upper lower upper (week2 lower upper lower)

    3.Push pull legs


    1 or 2 would be my choice.


    Can't give set and rep recombination because you provide no info in your post. Are you looking for size or strength?
    #2
    Keith1980
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    Re: 3 day split. 2018/10/14 18:34:03 (permalink)
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    Primarily size. Cheers.
    #3
    billy2shots
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    Re: 3 day split. 2018/10/15 06:14:11 (permalink)
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    As a very general rule I would look at a volume of 12-20 weekly sets. Starting at the lower end and working up until you find the sweet spot between recovery and progression.

    Rep ranges can vary but for the most bang for your buck somewhere in the 6-10 range would be fine.

    1. 3 full body sessions could start of as 3 sets of 8-10 for each muscle group b

    2. Upper lower upper lower upper lower etc (3 times a week) you could 8-10 sets per session and mix the rep ranges 6-8 on flat bench press 10-12 on dips or DB incline bench for example.

    3. 5x5 or 4x6 on push pull legs.
    #4
    MrReps
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    Re: 3 day split. 2018/10/24 16:47:21 (permalink)
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    Most important thing is getting in the gym and training rather than looking for a magic routine. I remember you asking this a couple of years back and the advice then is equally as valid as the advice now.

    Bench press
    Incline press
    OHP
    CGBP

    Deadlift
    Rows
    Chin ups/pull ups/pull downs
    Curls

    Squats
    Leg press
    RDL/SLDL
    Calf raises

    Abs end of each workout.
    Done.

    Most important thing is to progress on each exercise, get strong.

    After you get really strong you won't need to ask anyone for advice, you'll just know where to go next with your training.



    Sent from my SM-A320FL using Tapatalk

    #5
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