Maximum routine?

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2006/07/10 13:46:17 (permalink)

Maximum routine?

I have 3 days a week to work out. Monday, Tuesday Thursday. I'm looking for a good split of maybe Chest / Biceps, Back / Shoulders, Legs / Tris / abs.

I'm looking for maximum muscle growth and long hard sessions. Maybe an 1.5-2 sessions.

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    Olympian Member
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    RE: Maximum routine? 2006/07/10 14:00:58 (permalink)
    best way to do 3 day a week in my experience is chest shoulders and triceps, legs then back traps and biceps.

    i wouldn't train for that long as you can't train long and hard try and keep to 45 mins to 1 hour.
    routine i did on this was

    day 1 chest shoulders triceps
    flat bench press x 3
    incline dbell press x 3
    dips x 3
    seated dumbell military press x3
    side lateral raises x 3
    skullcrushers x 2
    tricep dips x 2

    squats x 4
    leg press x 3
    stiff legged deadlifts x 4
    calve raises x 2
    ususally throw in some abs with this so finish with 2 sets of hanging leg raises and crunches

    back traps biceps grip
    deadlifts x 3
    chins x 3
    bent over rows x 3
    shrugs x2
    standing barbell curls x 2
    standing alternate dumbell curls x 2
    grip work such as wrist curls rev wrist curls

    rep range i keep from 5 to eight 5 on big exercises squat ecy and 8 on biceps curls ect
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