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Putting together 3 day split..... advice?

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POC
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2004/01/29 19:51:04 (permalink)
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Putting together 3 day split..... advice?

Hi guys, my main aim is to get toned up and im focusing on hard cardio and diet to lower my bodyfat and get this done. Looking to build the muscle I have or at best keep the cardio from eating me up!

Pretty new to this and just put this routine together, any advice would be great

Warm up (before each session)

3 x 15 pressups
3 x 15 incline situps

------------------------------------------------------


Monday
- Chest + Triceps

3 x 12 Bench Press
3 x 10 Dips (weighted)
3 x 10 Lying Triceps Extension (Skull Crushers)
3 x 10 Pullups (knuckles in)
3 x 10 Incline DB Flyes

15 Mins running
30 Mins Bike
15 Mins running

------------------------------------------------------

Tuesday
- Cardo

15 Mins running
45/60 Mins Bike
15 Mins running

------------------------------------------------------

Wednesday
- Back + Biceps

3 x 10 Chinups
3 x 10 Bicep Curls
3 x 12 Lat Raise
3 x 10 Deadlift
3 x 10 Bent over one arm dumbel rows

15 Mins running
30 Mins Bike
15 Mins running

------------------------------------------------------

Thursday
- Cardio

15 Mins running
45/60 Mins Bike
15 Mins running

------------------------------------------------------

Friday
- Legs + Shoulders

3 x 12 Wide leg Dumbel Squat
3 x 10 Leg Extensions
3 x 10 Upright Barbel Rows
3 x 10 Dumbel Shrugs
3 x 10 Seated Dumbel press

15 Mins running
30 Mins Bike
15 Mins running

------------------------------------------------------

Saturday
- Cardio

15 Mins running
45/60 Mins Bike
15 Mins running

------------------------------------------------------

Sunday
- Rest

------------------------------------------------------

Cool down (after each session)

1 x 10 Pushups
1 x 10 Incline situps

------------------------------------------------------

#1

4 Replies Related Threads

    POC
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    RE: Putting together 3 day split..... advice? 2004/01/29 19:56:27 (permalink)
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    Agreed.

    I should add that I train at home and have no spotter/rack, hence dumbell squats [:I]
    #2
    Jitalia
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    RE: Putting together 3 day split..... advice? 2004/01/29 22:28:50 (permalink)
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    Hi POC, what are your goals mate?
    #3
    POC
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    RE: Putting together 3 day split..... advice? 2004/01/29 23:15:49 (permalink)
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    At the min, getting rid of the fat hanging round my tummy (hence all the cardio work). Other than that, some nice tone to arms/chest/legs/abs.... increase in size would be nice but not essential, im quite a big bloke. The cardio will bring down my bodyfat and will give me the tone im looking for, but want to balance out the muscles, if that makes any sense!

    Dropped from 18st in July to just under 13st at the min, 6"1, boxers build.
    #4
    POC
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    RE: Putting together 3 day split..... advice? 2004/01/29 23:38:31 (permalink)
    0
    Changed it a little, here is the new version:

    Warm up

    3 x 15 pressups
    3 x 15 incline situps

    ------------------------------------------------------

    Monday
    - Chest + Triceps

    3 x 12 Bench Press
    3 x 10 Dips (weighted)
    3 x 10 Incline DB Flyes
    3 x 10 Lying Triceps Extension (Skull Crushers)
    3 x 10 Pullups (knuckles in)

    Cardio

    ------------------------------------------------------

    Tuesday
    - Cardo

    ------------------------------------------------------

    Wednesday
    - Back + Biceps

    3 x 10 Chinups
    3 x 10 Deadlift
    3 x 12 Lat raise
    3 x 10 Bent over one arm dumbel rows
    3 x 10 Bicep Curls

    Cardio

    ------------------------------------------------------

    Thursday
    - Cardio

    ------------------------------------------------------

    Friday
    - Legs + Shoulders

    3 x 12 Squats light and deep
    3 x 10 Leg Extensions

    3 x 10 Upright Barbel Rows
    3 x 10 Standing alternate Dumbel press

    Cardio

    ------------------------------------------------------

    Saturday
    - Cardio

    ------------------------------------------------------

    Sunday
    - Rest

    ------------------------------------------------------

    Cool down

    1 x 10 Pushups
    1 x 10 Incline situps

    ------------------------------------------------------
    #5
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