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  • normal 3 days a week routine?

    How would you set up a good 3 days a week routine?

    Morocco

  • #2
    I used to put legs and back at the ends, with the pressing movements in the middle
    Lift big 2 get big
    TrueProtein.com Use discount code ctg001 for additional savings on already great prices
    mod at bodybuilding.com
    mod at iron-forum.com
    mod at melanoplanet.com

    Obesity related illness will account for more than 1/2 of all health care costs in the next few years.
    So why is the damn government waging war on the FITNESS Industry??
    "Before you criticize someone, try walking a mile in their shoes.
    Because, then you're a mile away, AND you've got their shoes"

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    • #3
      you did full body workouts?

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      • #4
        sorry
        sunday or monday - legs & arms
        wednesday - chest & shoulders
        friday - back abs

        now I run
        Sunday - legs & arms
        Tuesday - Back thickness & width - shoulders - chest
        Thursday - arms & traps
        I am running rest pause type workouts Sunday & Tuesday with a superset type on Thursday
        Lift big 2 get big
        TrueProtein.com Use discount code ctg001 for additional savings on already great prices
        mod at bodybuilding.com
        mod at iron-forum.com
        mod at melanoplanet.com

        Obesity related illness will account for more than 1/2 of all health care costs in the next few years.
        So why is the damn government waging war on the FITNESS Industry??
        "Before you criticize someone, try walking a mile in their shoes.
        Because, then you're a mile away, AND you've got their shoes"

        Comment


        • #5
          ok how is doing shoulder after back??

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          • #6
            I do the exercises in this order
            Back thickness - rack deadlifts from below knees
            chest - incline smith presses
            shoulders - seated front smith presses
            back width - pulldowns, chins, or rack chins
            Incline shrugs
            that way I'm not completely dead from finishing back first
            I am doing these pretty close to DC style so I've got maybe 5-6 sets for rack deads, 3-4 for chest(rest pause), 3-4 for shoulders(rest pause), and 1 warm up and one all out for chins, with two high rep incline shrug sets (50 rep) to finish center back
            I am whooped at work that day, but can get it all done in under and hour in the mornings
            Lift big 2 get big
            TrueProtein.com Use discount code ctg001 for additional savings on already great prices
            mod at bodybuilding.com
            mod at iron-forum.com
            mod at melanoplanet.com

            Obesity related illness will account for more than 1/2 of all health care costs in the next few years.
            So why is the damn government waging war on the FITNESS Industry??
            "Before you criticize someone, try walking a mile in their shoes.
            Because, then you're a mile away, AND you've got their shoes"

            Comment


            • #7
              I would do Tues Chest back, Thurs Legs, Friday Shoulders and arms.

              E
              True Protein discount code EDC256. Save now!

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              • #8
                I`m with Big Ed on this one,that`s a good scenario.
                The Phoenix Rising

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                • #9
                  I train 3x/week in both the offseason and precontest. Nothing in my training changes. I keep heavy weights and the same number of reps. I take 1 week off for every 8-10 weeks of training. I separate leg training between the 3 days, ie, quads one day, hams one day and calves one day.

                  A typical training cycle from last offseason (i resume training after my 9/26 show on 10/11) was the following:

                  Day 1: back, bicep, hams, forearms
                  Day 2: rest
                  Day 3: abs, shoulders, traps, calves
                  Day 4: rest
                  Day 5: chest, tricep, quads
                  Days 6-7: rest

                  I've been training 3x/week year round (offseason and precontest) for the past 2 years and i've made great gains with this approach. I've been able to keep more muscle during the dieting phases and needless to say, my recovery has improved with more off-training days.

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                  • #10
                    I'm also on a three day workout schedule for now.

                    Mon - Chest, Bi's, & Tri's
                    Wed - Quads, Hams, & Calves
                    Fri - Back, Shoulders, & Traps

                    I'm doing two working sets to failure for most exercises. Some of my lagging parts get three sets to failure.


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