If you train 3 days per week, what your workout split will be like?

[slaveboy1980]

some kind of 2-split.  (ABA..)

[oldtimer1]

Monday- Back and chest
Wednesday-legs
Friday-delt and arms

Monday: Chins 2 x max
             low cable rows 2 x 12
             dumbbell rows 2 x10
             reverse grip pulldowns 2 x 10
           
             Bench 2 x6
             incline 2 x6
             fly 2x10

             dead 2 x4
             weighted hypers 2x15
             weighted crunches 2 x max

Wed:     leg press 2 x12
            squats 2x10
            leg ext. 2 x15
            leg curl 2x12

            hanging leg raise 2xmax
            pulley crunches 2 x20

            standing calf raise 2 x 15
            leg press calf 2 x12
            seated 2 x15

            neck work

Friday:   military press 2 x6
            db laterals 2 x10
            pulley laterals 1 x10
            rear delt 2 x10

            weighted dips 2x8
            ez curl tri extensions 2x6
            pulley pushdowns 2 x10

            barbell curl 2x10
            alt db curl 2x8
            concentration curl 2x10

            wrist curls 2 x20
            wrist extension 2 x15
            gripper work

             incline situps 2 x20
             weighted crunches 2 x max

I used a form of this routine with good success through the years.  I use cardio on the days off.  The body parts get a direct hit once a week and indirect work on the other days.  For example the bicep is working hard on all pulling exercises on back day and then a direct bicep day.  All body parts get hit like this with this work out.

[buffbong]

I have done a few different three day routines.  The first routine is ok but exhausting due to training so many major muscle groups over the first three days. Second routine is fine except training back directly after shoulders tires out the rear delts. Personally i prefer the third routine. Even though training anything after legs is tiring shoulders are ok considering the only compound movment involved is pressing.
 
Day one                            Day one                                     Day one
Chest and back               Chest,tris,and calves               Chest,tris,and calves

Day two                           Day two                                      Day two
Shoulders,bis,and tris        Back and shoulders              Back,bis,and abs

Day three                         Day three                                   Day thee
Legs ,abs ,and calves     Legs,bis,and abs                      Legs and shoulders

[IrishMuscle84]

My 3 day split.....

Day 1

Shoulders/Traps/Legs


Day 2

Chest/back


Day 3

Arms

[Sherief Shalaby]

My 3 day split.....

Day 1

Shoulders/Traps/Legs


Day 2

Chest/back


Day 3

Arms

your split is not balanced well, how come to put arms only on one day and legs, shoulders, and, traps on one day!!.. may be you train legs lightly..

[IrishMuscle84]

your split is not balanced well, how come to put arms only on one day and legs, shoulders, and, traps on one day!!.. may be you train legs lightly..

Yes i do. For now. Im just coming back from a year off. Im training light for everybody part. Dont care about how much im lifting or what my routine looks like for now, just as long as im training each bodypart once a week, just happy to be back in the gym.

[Sherief Shalaby]

Yes i do. For now. Im just coming back from a year off. Im training light for everybody part. Dont care about how much im lifting or what my routine looks like for now, just as long as im training each bodypart once a week, just happy to be back in the gym.

i was training my legs not as serious as the other parts for years then by the beginning of the current year i have started to do squats, leg press, stiff leg deadlift...ect.. of course training lightly or not seriously is better than nothing, at least you prepare your body to be ready for serious training when you decide!!.. by the way training each part once a week is more than enough.. good luck bro..

[Tombo]

alot of compound movements are pretty taxing on me and my nervous system

i like to spread them out

[The Ugly]

M: Chest/Arms
T: Legs
TH: Back/Delts

Cardio after weights and W, F, S.

But you're kinda creepy.

[Sherief Shalaby]

M: Chest/Arms
T: Legs
TH: Back/Delts

Cardio after weights and W, F, S.

But you're kinda creepy.

according to your above it's better to put traps with legs because if you add it to the back/delts day it will be very long!!..

[The Ugly]

according to your above it's better to put traps with legs because if you add it to the back/delts day it will be very long!!..

Nah, two sets of shrugs after delts. Done.

[jprc10]

This is what I do:

Day 1: Chest-Back
Day 2: Shoulders-Biceps-Triceps
Day 3: Legs
Repeat

[Sherief Shalaby]

This is what I do:

Day 1: Chest-Back
Day 2: Shoulders-Biceps-Triceps
Day 3: Legs
Repeat

for me to train both chest and back hard on the same day is HELL!!..

[jprc10]

for me to train both chest and back hard on the same day is HELL!!..

It is definitively hard, the first few weeks I couldn't train the second muscle group(chest) as hard as the first(back), but after some weeks I got used to it and now hit them both hard.

[Sherief Shalaby]

It is definitively hard, the first few weeks I couldn't train the second muscle group(chest) as hard as the first(back), but after some weeks I got used to it and now hit them both hard.

if i was you i would change, one day i start with chest then the other time i train them i start with back!!.. be fair with them all man

[jprc10]

if i was you i would change, one day i start with chest then the other time i train them i start with back!!.. be fair with them all man

Yes, I think I will. Thanks.

[IrishMuscle84]

Id always done back first cuz thats my one bodypart thats lagging/lacking....mostly my lats and i always get a good pump when i do chest afterwards, especially incline.

[jprc10]

Id always done back first cuz thats my one bodypart thats lagging/lacking....mostly my lats and i always get a good pump when i do chest afterwards, especially incline.

My lats are also lagging, that's why I start with back most of the times. The pump is great when training two antagonist muscles. Have you tried supersetting them just like arms?