Author Topic: How is this 3 day split??  (Read 1819 times)

splank

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How is this 3 day split??
« on: February 26, 2010, 04:39:20 PM »
 I'm pinched for time and looking to switch to a three day split. What are your opinions on this split?
 Thanks for any input / advice!
-splank



Workout #1 - Chest, Biceps


Flat Dumbbell Press   3 / 6-10
Incline Dumbbell Press   3 / 6-10
Cable Crossovers   3 / 8-12
EZ Bar Barbell Curls   3 / 8-12
Cable Concentration Curls   3 / 8-12

Workout #2 - Back, Triceps, Traps


Exercise   Sets / Reps
Deadlifts   4 / 6-10
Wide-Grip Chin-Ups   3 / Failure, Preference
Bent-Over Rows   3 / 6-10
Skull Crushers   4 / 6-12
Triceps Bar Dips   3 / Failure, Preference

Workout #3 - Legs, Shoulders

Exercise   Sets / Reps
Squats   5 / 6-10
Lying Leg Curls   3 / 6-12
Standing Calf Raises   3 / 8-15
Seated Dumbbell (Military) Press   4 / 6-12
Dumbbell Side Lateral Raises   2 / 8-12

Yev33

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Re: How is this 3 day split??
« Reply #1 on: February 27, 2010, 06:59:09 PM »
First and foremost on day two I would put deadlifts very last in the workout because if you do them first it will affect every upper body movement afterwards. Where as if you do them last your dead-lift strength will be affected very little if any. Also I am assuming you are doing the mon/wed/fri split, in which case I would make the dead-lift workout on monday and keep rhe squat workout on friday, this will give you 2 days to recover inbetween  squats and deadlifts instead of just one. Last thing really depends on preference, but if you have a workout with pulling and pushing movements in the same workout why not alternate the two instead of doing all of your pushing and then all of your pulling . The chest and biceps workout is a good example of this. Alternating the two types of movements during the workout will allow you to go heavier and cut down your workout time since you won't need as much of break between  excercises.

dyslexic

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Re: How is this 3 day split??
« Reply #2 on: February 28, 2010, 12:05:20 PM »
If that split takes up three workout days, what are your days off and when?


I might do the DL's on a day of their own from time to time and then wait for a bit to squat.



I might put legs at the beginning of the week and then pair Chest with shoulders and tris, and back with bi's and maybe DL's at the end of the week.


If you are gaining muscle and getting stronger on this routine, you must be doing something right.


jpm101

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Re: How is this 3 day split??
« Reply #3 on: March 01, 2010, 08:52:01 AM »
Pretty much agree with Yev33, assuming this is all based on the Mon/Wen/Fri thing. Do switch the 1 & 2 workouts around, starting with the 2 on Monday (you will have 3 & 2 days rest between squats this way).

May want to begin with the DL, the way you have it now, as the first exercise. The DL is a whole body exercise and to take full advantage, and do full justice to this valuable movement, it should be done first. Something like having squats as the first movement, in workout 3, for legs. Maybe do chins (add 1 or 2 extra sets), and drop the BB rows. After DL's, for some, BB row becomes too much for the lower back to adjust to.

I would not SS the arm work, in workout 1 & 2, with any major pulling/pushing exercises. Or delt (shoulder) work with squats (legs) as may have  been suggested (I think..if I understand the way it was presented). Only do straight sets. If you were doing chins SS'ed with overhead presses, squats with leg curls, etc, than OK.

With dropping the BB row you may also want to drop cable crossovers, skull crushers & cont. curls. All this if you are that pinched for time. Add an extra set or 2 instead to the movements you are doing. Try for 90 to 120 seconds between sets (including exercises), going by the clock. Even if not pinched for time, you want all the workouts to be done at a fast and steady pace for muscle growth, Good Luck.
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local hero

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Re: How is this 3 day split??
« Reply #4 on: March 01, 2010, 04:35:40 PM »
i dont like legs n shoulders to be honset,, when i run 3 day split i always go

chest, bi and  tri

legs

back, shoulders.........

i just think it flows better

jpm101

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Re: How is this 3 day split??
« Reply #5 on: March 01, 2010, 06:54:43 PM »
What local Hero suggest is pretty right on for most trainee's. Fairly simple and to the point when doing a 3 day split. Good luck.
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splank

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Re: How is this 3 day split??
« Reply #6 on: March 02, 2010, 04:54:57 PM »
Thanks for the input guys. I will go ahead and switch workout 1 and 2 around. As for deads, I always do them first. I just like it that way. Thanks again!

Yev33

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Re: How is this 3 day split??
« Reply #7 on: March 02, 2010, 07:05:38 PM »
No problem man, I only brought up deadlifts because when I used to them with the upper body workouts and back workouts I would always put them first. Then I played around with putting them very last on my back workouts and was amazed how much stronger I was on all of my rowing and pulling movements and how little it affected my deadlift strength, would maybe lose a rep on a set of 4-6.

saopl

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Re: How is this 3 day split??
« Reply #8 on: March 26, 2010, 08:59:01 AM »
putting deadlifts last in your back work out is the key.