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help needed

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wannabebig999
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2006/07/07 20:32:21 (permalink)

help needed

Ive been training with a 4day split for a while now, ive tryed 3day splits but not liked them. But due to work comitments i need 2 change to a 3day split could anybody suggest somithing?

cheers
#1

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    wiffers
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    RE: help needed 2006/07/07 20:38:41 (permalink)

    Legs

    squat 3x6
    sldl 3x6
    calf raises 3x10

    Push

    bench 3x6
    weighted chest dips 3x6
    military press / seated db press 3x6
    skulls / cg bench 3x6

    Pull

    deads 3x6
    rows (any kind) 3x6
    wide grip pull ups / pull downs 3x6
    bicep isolation (of some kind) 3x6

    Then abs on any day of your choosing

    weighted crunches 3x10
    weighted leg raises 3x10

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #2
    wannabebig999
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    RE: help needed 2006/07/07 20:41:53 (permalink)
    thanks wiffers for a fast reply, ive tryed a routine similar to this before and didnt get on with it, felt i needed more like side raise shurgs etc.
    #3
    big_mal
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    RE: help needed 2006/07/07 22:30:42 (permalink)
    what exactly is your objective? wiffers' suggested routine looks pretty sensible to me, no point in adding in lots of extra isolation exercises, just concentrate on doing a few important ones well.
    #4
    ice_mach
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    RE: help needed 2006/07/07 22:40:48 (permalink)
    Take your pick

    Option 1

    Monday
    Sets: 6
    Reps: 3
    Load: 6RM (rep max)
    Rest: 50 seconds between sets
    Exercises: Dips, Front Squats, Chin-ups, Leg Curls and Seated Calf Raises

    Wednesday
    Sets: 5
    Reps: 5
    Load: 8RM
    Rest: 60 seconds between sets
    Exercises: Flat Bench Presses, Deadlifts, Bent-Over Rows, Skull Crushers, Donkey Calf Raises and Barbell Curls.

    Friday
    Sets: 4
    Reps: 6
    Load: 9RM
    Rest: 70 seconds between each set
    Exercises: Incline Dumbbell Bench Presses, Back Squats, Upright Rows, Close-Grip Bench Presses, Standing Calf Raises and Preacher Curls

    Option 2

    Mon- UB Pull and LB posterior chain (chinups, deadlifts)

    Wed-UB- Bench, Row, Beach

    Fri- UB/LB- overhead press, pullup, front squat

    Option 3
    Monday (Chest and back focused - light shoulders and arms)
    Dumbell Bench – 4-5 x 8-10
    Row- 4-5 x 8-10
    Pulldown – 3-5 x 5-8 with 20 second rests
    Flye – 3-5 x 5-8 with 20 second rests
    Side cable lateral – 2 x 10-12
    Bicep – 2 x 10-12
    Tricep- 2 x 10-12

    Wednesday (Legs)
    Squat – 4-5 x 5-8
    Leg Curl 4-5 x 5-8
    Split squat 2-3 x 12-15
    ½ rack pull + shrug 2 x 12-15
    Calf – whatever

    Friday (Shoulder and Arm focused - light chest and back)
    Incline press- 3-4 x 8-10
    Chin- 3-4 x 8-10
    Incline side lateral – 3-5 x 8-12 with 20 second rests
    Row – 2-3 x 12-15
    Bicep – 4-5 x 6-8
    Tricep – 4-5 x 6-8
    #5
    wannabebig999
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    RE: help needed 2006/07/08 14:04:08 (permalink)
    Cheers ice_mach i like the look of option 3 alot just a few questions though,

    1) What do you mean by split squat?
    2)What is a 1/2 rack pull and shrug?
    3)Whats a Chin?
    4) how much of an incline on day 3?

    Hope these questions dont sound 2 stupid

    thanks
    #6
    ice_mach
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    RE: help needed 2006/07/08 14:53:26 (permalink)
    1.)
    2.)

    3)

    4)Doesnt matter, 45 should be fine
    #7
    wannabebig999
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    RE: help needed 2006/07/09 15:45:39 (permalink)
    thanks ice, Going to start this on monday mr thinks. just 2 more questions

    1)is the chin close grip palms facing away or towards?
    2) On shoulder day there is no actual pressing for shoulders or will incline bench do this?
    3) do the row, bicep and triceps have to be the same on friday as on monday?
    #8
    wannabebig999
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    RE: help needed 2006/07/10 17:01:11 (permalink)
    bump
    #9
    ice_mach
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    RE: help needed 2006/07/10 17:43:12 (permalink)
    1)Doesnt matter
    2)Yes
    3)Doesnt matter
    #10
    wannabebig999
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    RE: help needed 2006/07/14 13:35:06 (permalink)
    just completed the first week of this ice_mach and im impressed really enjoyed it thanks. Just one thing is there an alternative to the chin on fridays? just whilst doing them 2day i seemed got a pain in my shoulder, i dislocated it a year ago so want to stop doing any exercises the make it hurt again.
    #11
    ice_mach
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    RE: help needed 2006/07/14 15:36:21 (permalink)
    Glad you like it. just do another form or row or fatman pullups http://asp.elitefts.com/qa/default.asp?qid=14294&tid=105
    #12
    3D
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    RE: help needed 2006/07/14 23:06:19 (permalink)
    ice, is that option 3 a kelly baggett routine?

    Is that a good routine for gaining size?
    #13
    ice_mach
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    RE: help needed 2006/07/14 23:42:36 (permalink)
    aye it is mate, its from his templates article. and yes it very much is!
    #14
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