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FRANKIE NY can u post your 3 day split for me.

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TBAG29
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2004/03/23 02:39:34 (permalink)
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FRANKIE NY can u post your 3 day split for me.

thanks tbag
#1

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    gwaipor
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    RE: FRANKIE NY can u post your 3 day split for me. 2004/03/23 08:24:03 (permalink)
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    http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=57310
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    Baywatch
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    RE: FRANKIE NY can u post your 3 day split for me. 2004/03/23 18:02:08 (permalink)
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    Hi, Sorry to jump onto your post. I have been advised on a 3 day split. At the moment I am training 5 days a week, 1 body part a day, I have being advised against this (overtraining/injury).

    Heres my question

    DAY 1 – PULL

    Deadlifts or Power Cleans
    Barbell Rows, Dumbbell Rows, or Wide Grip Chins
    Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

    DAY 2 – PUSH

    Incline or Flat Barbell or Dumbbell Bench Press
    Barbell or Dumbbell Shoulder Presses
    Tricep Dips or Close Grip Bench Press

    DAY 3 – LEGS

    Front or Back Squats
    Barbell or Dumbbell Stiff Leg Deadlifts
    Calf Raises (3x12) - only if a seriously lagging bodypart
    Weighted Crunches or Weighted Hanging Leg Raises (3x12)

    Is that enough?? On day1 I would prob do Deadlifts, Dumbbell Rows & hammer curls. I would complete my sets in around 20mins and I wouldn’t feel like I have trained hard enough? I’m confused!
    #3
    gazdai
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    RE: FRANKIE NY can u post your 3 day split for me. 2004/03/23 18:59:38 (permalink)
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    20 mins!!!!! You do 5 sets of each bro, with maximum weight for 5 reps. You'll need a fair bit of recovery time between these punishing sets too. I'd be surprised if you're finished in 45 mins, and by God you'll know you've trained hard enough!
    #4
    Baywatch
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    RE: FRANKIE NY can u post your 3 day split for me. 2004/03/23 19:04:15 (permalink)
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    ahh right, i didnt know it was 5 sets of each, i thought it was 3 sets :)
    #5
    gazdai
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    RE: FRANKIE NY can u post your 3 day split for me. 2004/03/23 19:19:55 (permalink)
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    No worries mate, it's called the 5x5 routine.
    #6
    Baywatch
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    RE: FRANKIE NY can u post your 3 day split for me. 2004/03/23 19:29:40 (permalink)
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    so it would be 5x5 on all exercises? TBAG29, sorry to jump onto your post.
    #7
    gazdai
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    RE: FRANKIE NY can u post your 3 day split for me. 2004/03/23 22:18:05 (permalink)
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    All except the calf-raises and ab work you've opted for yeah. It's a great routine bro, you'll do well with that.
    #8
    Baywatch
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    RE: FRANKIE NY can u post your 3 day split for me. 2004/03/23 22:43:43 (permalink)
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    Will be starting this routine monday :) will keep you updated
    #9
    BigDirk
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    RE: FRANKIE NY can u post your 3 day split for me. 2004/03/24 01:41:15 (permalink)
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    For the pull day, on wide grip chins, is there any set wideness that should be used? Obviously the further out you go the harder it is. Is there such a thing as too far out? Or is it the wider the better?
    #10
    Yib
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    RE: FRANKIE NY can u post your 3 day split for me. 2004/03/24 03:17:44 (permalink)
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    i would go with about shoulder width
    #11
    Frankie NY
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    RE: FRANKIE NY can u post your 3 day split for me. 2004/03/24 04:50:12 (permalink)
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    quote:
    Originally posted by BigDirk

    For the pull day, on wide grip chins, is there any set wideness that should be used? Obviously the further out you go the harder it is. Is there such a thing as too far out? Or is it the wider the better?


    For wide grip chins you don't need to go that wide, about two fists wider than shoulder width on each side at most. If you go too wide, it places undue stress on the shoulder joint.
    #12
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