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Please help with a 3 day Split

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IBZ
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2004/02/14 13:06:58 (permalink)
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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 machine

Tuesday – Rest

Wednesday - Back/Traps

Deadlifts: 1x10, 1x8, 3x6
DB Shrugs: 1x12, 1x10, 3x8
Barbbell Row: 1x10, 1x8, 1x6
Wide Grip Pulldowns: 2x10
Finish off with cardio

Thursday – Rest

Friday - Delts/Triceps/Legs

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, etc

Sunday - Chest/Biceps

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?

Many Thanks
#1

2 Replies Related Threads

    Cashman
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    RE: Please help with a 3 day Split 2004/02/14 14:53:26 (permalink)
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    Try this

    Monday – Cardio which includes running, cycling, Stepper, Sking machine

    Tuesday – Rest

    Wednesday - Back/Traps/Biceps

    Deadlifts: 1x10, 1x8, 3x6
    weighted wide Grip Chins: 3x6
    Bent over Barbbell (or DB) Row: 1x10, 1x8, 1x6
    Barbell curls 3x8
    Hammer DB curls 3x8
    (this is enough for biceps!)



    Finish off with cardio (no more than 20 mins at MODERATE intensity. If you can do Cardio in the morning or at another time of day then it's preferential to doing it afterwards)

    Thursday – Rest

    Friday - Legs/Abs

    Barbell Squats: 1x12, 1x10, 1x8, 2x6
    Stiff Legged Dead Lifts: 1x12, 1x10, 1x8, 2x6
    Calve raises - 3x6-8
    Weighted Swiss ball crunches 3x8
    Hanging leg raises 3x8
    dumbell side bends 3x8


    Finish off with cardio (see notes from before)


    Saturday – Rest, shopping day, going out with family, etc

    Sunday - Chest/Shoulders/Triceps

    Incline Bench Press: 1x20 (warm-up/pre-exhaust), 3x8
    Weighted Dips for Chest 3x8
    Flat DB Bench: 2x8
    Dumbell Military press 4x8 (shoulders will already be spanked from chest compound exercises)
    Skull crushers 4x8 (same principle as chest & shoulders hit these hard as well)

    Finish off with a game of Squash - DO THIS another time!!!! Reason is that any high intensity cardio work will turn you catabolic due to increased cortisol levels and you'll gain sweet FA.


    Try this routine as the one you listed looks like way too many sets and looks to be overtraining.
    #2
    IBZ
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    RE: Please help with a 3 day Split 2004/02/17 12:34:17 (permalink)
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    That's a great routine Cashman, Many thanks for the advice and time in writing it for me bro.

    I can't wait to start it this week.


    #3
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