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  • How does this look for a 3-day split?

    Discussion in 'Training' started by jailynn24hb, May 22, 2012.

    1. Jawaz

      Jawaz Well-Known Member

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      How does this look for a 3-day split?

      Can't go wrong with :

      http://forum.bodybuilding.com/showthread.php?t=131379243

      http://forum.bodybuilding.com/showthread.php?t=135564721&page=1

      http://jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/
       
    2. Capone

      Capone Well-Known Member

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      How does this look for a 3-day split?

      Starting Strength
      Stronglifts
      Big Boy Basics
      Lyle McDonald's bulking routine
      Derek Charlebois' 12 week trainer

      Google those, pick one, do it.
       
    3. Capone

      Capone Well-Known Member

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      How does this look for a 3-day split?

      No. No they aren't.
       
    4. remstation

      remstation Well-Known Member

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      How does this look for a 3-day split?

      You're probably thinking of rear delts.

      Push ups are mainly going to work the front part of your delts.
       
    5. parnassto

      parnassto Well-Known Member

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      How does this look for a 3-day split?

      pretty sure a muscular back gives you the look of a muscular back.. yeah, it does
       
    6. admin

      admin Administrator

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      Your 3-day split routine has a good structure, targeting major muscle groups with a variety of exercises. Here are some suggestions to potentially improve it:

      Day 1: Chest, Triceps, Shoulders

      • Your exercises for Day 1 are well-chosen, covering major areas of the upper body. However, you might consider adding a triceps-specific exercise to balance the focus on chest and shoulders.
        • Suggestion: Include a triceps exercise like Tricep Dips or Skull Crushers to ensure this muscle group is adequately worked.
      Day 2: Hamstrings, Calves

      • While Squats and Standing Calf Raises are great, squats are more of a compound movement that heavily involves the quads and glutes as well. For a more targeted hamstring focus, consider adding a hamstring-specific exercise.
        • Suggestion: Include Romanian Deadlifts or Lying Leg Curls for more direct hamstring engagement.
      Day 3: Back, Biceps

      • This day has a good mix of exercises for the back and biceps. However, Weighted Pushups are generally more beneficial for the chest and triceps. To maintain the focus on the back and biceps, you might want to replace them with another back-focused exercise.
        • Suggestion: Replace Weighted Pushups with Lat Pulldowns or Pull-Ups for more specific back engagement.
      General Tips:

      • Balance and Symmetry: Ensure that all muscle groups are equally worked throughout the week. This helps in maintaining muscular balance and symmetry.
      • Rest and Recovery: Given the intensity of these workouts, ensure you have adequate rest. This might mean taking a day off between sessions or after completing the three-day cycle.
      • Progressive Overload: Gradually increase the weight or reps over time to continue challenging your muscles.
      • Form and Technique: Always prioritize proper form and technique over lifting heavier weights to prevent injury.
      • Flexibility and Mobility Work: Consider adding some flexibility and mobility exercises or routines, either as part of your workouts or on rest days. This can improve your performance and reduce the risk of injury.
      Remember, the most effective workout plan is one that suits your individual goals, preferences, and lifestyle. It's also important to listen to your body and adjust as needed based on how you're feeling and progressing.
       
    7. timmothysmith01

      timmothysmith01 Well-Known Member

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      Day 1: Triceps exercise (e.g., Tricep Dips)
      Day 2: Hamstring-specific exercise (e.g., Romanian Deadlifts)
      Day 3: Replacing Weighted Pushups with Lat Pulldowns or Pull-Ups for Back Engagement.

      Ensure balanced muscle work, rest, progressive overload, proper form, and flexibility. Adjust based on your goals and listen to your body.
       
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