Anyone here train 3 days a week?

[chirorhino]

Also im trying to add in a lactate producing session one day a week where i work the full body in a circuit fashion at a very fast workrate, producing lots of lactate, therefore getting some fat burning as well!

I train like this every session. I do not rest between exercises, only the time it takes me to move to the next exercise, then I take 1-2 min rest between circuits. It is a fast and efficient way to tray. My whole workout takes about 45 min. 

[Big Lee]

I train 3 days per week.

Mon. Legs

Wed. Chest/tris

Fri. Back Bis

Mon. Delts, calves, abs.

wed. repeat.

It is a 9-10 day split.  Very good for naturals IMO.

In 6 months when I progress in weights more I will go to a 12-13 day split, hitting each muscle once in 12-13 days. 2-4 work sets per muscle group.  I have gained 25kg in 3.5 years of natural training.

[John O]

Yep sure do. But I like to train on weekends

Saturday- legs

Sunday - Chest / Triceps  ( light shoulder work only in off season)

Wednesday - Back / Biceps

[greg2112]

I am as of now

Week 1

Monday-Upper

Wednesday-Lower/Biceps

Friday-Upper

Week 2 is vice versa!

THus far, I am loving it!  Lower volume, heavy compound lifts as deep squats, cleans, snatches, overhead pressing and deadlifts using the 5 sets of 5 method and then the second workout is more for reps!  I have been doing the typical split once a week for yrs now, and this is some refreshing/new for me...Will do this till August!

G

[D.L. 5]

i train once every five to seven days.

[Kyubi]

i train once every five to seven days.

Really ?

Thats how I split up my three day routine..

Monday:Chest(Bench,fly or Incline DB),Shoulders(BB Press or DB Press,Lateral Raises)
Wednesday:Back(Bent Over),Bis(BB or DB Curls,DB Hammer) and Tris(Skull Crusher,Push Down)
Friday:Squats,Deadlifts

3X4-6 +Warm up.

[flexingtonsteele]

been doing

day one: chest and arms ( 10-12 sets for chest)  and ( 8-10 sets for arms)

day two: legs ( 10 sets for quads 6 for hams)

Day three: back/shoulders ( 12-14 sets for back) (6-10 sets for shoulders)


Been about 4 weeks now and I really liek it, except day one takes too long.

[tomgreynolds]

Day 1: Chest, Shoulders, Triceps

Day 2: Back, Biceps, Abs

[Hedgehog]

been doing

day one: chest and arms ( 10-12 sets for chest)  and ( 8-10 sets for arms)

day two: legs ( 10 sets for quads 6 for hams)

Day three: back/shoulders ( 12-14 sets for back) (6-10 sets for shoulders)


Been about 4 weeks now and I really liek it, except day one takes too long.

IMO, certain excersises hit both triceps and chest, such as benchpress and dips.

If you stick to those, the workout will get shorter.

Eg, if the only excersise you did for chest were dips (also triceps), incline DB presses (a little triceps) and regular benchpress (also triceps), you would only have to do perhaps one more triceps excersise.

Perhaps close grip benchpress, which would actually hit the chest a little.

Then biceps suddenly becomes a walk in the park.

[pjs]

I have 3 main training sessions every week.  I have extra workouts on some days. 

My main training sessions alternate, I train Wednesday, Friday, and Sunday.

Workout A:
Squat 3x5
OH Press 3x5
Bent Row 3x5
15 minutes of whatever I want to do.  Usually I have a abdominal or another posterior chain lift here, and I might do some shrugs, rear delts, calves, etc.

Workout B:
Squat 3x5
Bench Press 3x5
Deadlift 1x5
Chin/pullup 3xas many as i can
15 minutes of whatever.