Please help with a 3 day Split
Please could someone help me with a 3 day split, my aim is getting rid of the fat hanging round my stomach (hence all the cardio work). Other than that, some nice tone to arms/chest/legs/abs.... increase in size would be nice.
I used to train at home doing a 4 day split using Tony Starks routine, however recently I have started at the gym with a friend.
The gym that we go to has womens only day on Monday’s so we use that day to do cardio only, hence I only have 3 days left to lift weights.
Every other week I am on late shifts therefore by the time we get to the gym we only have about 45 mins to do free weights, that’s why we try and do free weight workouts before going onto the machine weights in another area which is open till much later.
My routine was changed to as follows (Its still Tony Starks routine but I had to combine days)Monday
– Cardio which includes running, cycling, Stepper, Sking machineTuesday
Deadlifts: 1x10, 1x8, 3x6
DB Shrugs: 1x12, 1x10, 3x8
Barbbell Row: 1x10, 1x8, 1x6
Wide Grip Pulldowns: 2x10
Finish off with cardioThursday
Arnold Press: 3x6
Military Press: 1x12, 3x8
DB Lat Raise/Front Raise Supersets: 2x10/10
Skullcrushers: 1x12, 3x8
Barbell Squats: 1x12, 1x10, 1x8, 2x6
Leg Curls: 1x12, 1x10, 1x8, 2x6
Rope Pressdowns: 3x8
Straight Bar Pulldowns: 2x12
Finish off with cardio
I can never seem to complete all these as the free weights section closes at 9pm whereas I get there at about 8.10pm if I am on late shifts, so its quite frustrating.Saturday
– Rest, shopping day, going out with family, etcSunday
Incline Bench Press: 1x20 (warm-up/pre-exhaust), 3x8
Incline DB Press: 3x8
Incline DB Flyes: 2x10
Flat DB Flyes: 2x10
Flat DB Bench: 3x8
EZ Bar Curls: 1x12, 1x10, 1x8, 1x6, 1x4
Seated Incline DB Curls: 2x8
Single Arm DB Preacher Curls: 2x10
Hammer Curls: 2x10
Finish off with a game of Squash
I would go to the gym another day but the thing is I have a family and they will start to complain, plus my daughter doesn’t see me during the day as I am at work and she looks forward to me coming home in the evening.
If you think there are any exercies that i could take off on the Friday then i might be able to complete all the routines for that day.
Please could someone help me with my routine?