New 3day Split Advice [Forum Archive]

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New 3day Split Advice

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Posted by: Muck

I'm looking to start a new program soon. I was seeing some decent, but unblanced results with my old one. Then I got hit with mono and didn't exercise for three months. I spent the summer trying to lose ten pounds of weight that I put on due to having not exercised for three months and not really changing my eating habits during that time.

Note that I am still more or less a newbie. I have lifting experience, but it is by no means extensive.

1) Goals

Immediate goals are to lose another 5 pounds. I've still got a little belly and am not happy with my current level of body fat.

Once I've lost that, I'm going to focus on gaining a bit of mass and increasing my strength. I don't really want to get BIG. I'm currently ~5 feet, 8 inches, ~155-57 pounds. I've got a really weak upper body...

2) Training split (how many days per week? Upper/lower? total body? push/pull/leg?)

I want to switch to a three day split. Chest/Back, Legs, Everything else. One thing I have a lot of trouble with in particular is designing a good core body work out. What are good exercises for abs/obliques/lower back and how often should I work them out?

3) Exercise selection

All exercises are 4 sets of 6 reps, with a one minute rest in between sets unless otherwise noted.

Day 1 - Chest/Back

1 - Flat bench w/ dumbbells
2 - Incline bench w/ dumbbells
3 - Decline bench w/barbell
4 - Seated, close-grip row - http://www.exrx.net/WeightExercises/...SeatedRow.html
5 - Face pulls - http://www.weightliftingdiscussion.com/facepull.html (I'm pretty sure that the McGill gym has some equipment for face height stuff)
6 - Bent over row, barbell - http://www.exrx.net/WeightExercises/...ntOverRow.html
7 - Front Pulldown - http://www.exrx.net/WeightExercises/...tPulldown.html

I'll probably try to superset 1+4, 2+5 and 3+6. Supersets will have a 2 minute rest in between sets

Day 2 - Legs

1 - Squats - http://www.exrx.net/WeightExercises/...s/BBSquat.html
2 - Trap Leg Deadlift - http://www.exrx.net/WeightExercises/...BDeadlift.html
3 - Straight Leg Deadlift - http://www.exrx.net/WeightExercises/...gDeadlift.html
4 - Inclined Leg Press - http://www.exrx.net/WeightExercises/...5LegPress.html
5 - 45 Degree Calf Press - http://www.exrx.net/WeightExercises/...CalfPress.html

Supersets: 1+5

Day 3 - Everything Else

1 - Upright Row - http://www.exrx.net/WeightExercises/...prightRow.html
2 - Military Press - http://www.exrx.net/WeightExercises/...taryPress.html
3 - Close Grip Bench Press - http://www.exrx.net/WeightExercises/...enchPress.html
4 - Overhead Tricep Extension - http://www.exrx.net/WeightExercises/.../DBTriExt.html
5 - Dumbbell Curls
6 - Hammer Curls

Like I said above, I'm not sure what to do for my core specific exercises and how often to do them.

I also have diet questions, but I guess those should be posted in the diet section (not that I got much response the last time that I posted there). Basically, I don't have much money to spend on food (because I'm a poor uni student), so I was hoping to get some simple meal advice. I don't really have the opportunity to eat every three hours.

Posted by: P-funk

have you read the training 101 stickie yet? if not, i think you may be able to take some information away from it.

Posted by: Double D

Like P said the stickies will help you out alot. Read those and repost another regimine. We can really help ya then.

Posted by: TJ Cline

Push
off
legs
off
pull
off
off

or

upper
lower
off
off
upper
lower
off

or

a Total body workout 2-3 times a week

Posted by: Muck

I did read the sticky. I based the order of my post off of it... Is the split really crappy or something?

Posted by: Triple Threat

Originally Posted by Muck

I did read the sticky. I based the order of my post off of it... Is the split really crappy or something?

It's not the best. Reread Foreman's post again.

Posted by: TJ Cline

Originally Posted by Muck

I did read the sticky. I based the order of my post off of it... Is the split really crappy or something?

Yes it sucks. If you want a 3 day split just do Push ( chest, delts, triceps/legs/Pull ( lats, biceps)

Posted by: Muck

Ok... Could you recommend some exercises for that then?

Why is it bad to do chest and back on the same day?

Posted by: kenwood

Originally Posted by Muck

Ok... Could you recommend some exercises for that then?

Why is it bad to do chest and back on the same day?

push workout: push workout would be sorta setup like hsi
db press or benchpress
db incline or incline press
db or bb overhead press
dips
______triceps iso exercise

legs: leg workout would be setup somethin like
atg squats
sld's
lunges
calfraises

pull: workout would be setup somethin like:
bentover rows
wg pullups
chinups
______bicep iso exercise

Posted by: Muck

Originally Posted by ForemanRules

Yes it sucks. If you want a 3 day split just do Push ( chest, delts, triceps/legs/Pull ( lats, biceps)

How about this then:

Sunday: Push

1 - Flat bench w/ dumbbells - 4 sets/6 reps
2 - Decline bench w/ barbells - 4 sets/6 reps
3 - Military Press - 4 sets/6 reps
4 - Incline Press - 4 sets/6 reps
5 - Overhead Tricep Extension - 4 sets/6 reps

Monday - Off

Tuesday - Legs

1 - Squats - 4 sets/6 reps
2 - Trap Leg Deadlift - 4 sets/6 reps
3 - Straight Leg Deadlift - 4 sets/6 reps
4 - Inclined Leg Press - 4 sets/6 reps
5 - 45 Degree Calf Press (Probably super set'd with the Leg Press) - 4 sets/6 reps

Wednesday - Off

Thursday - Pull

1 - Seated, close-grip row - 4 sets/6 reps
2 - Front Pulldown - 4 sets/6 reps
3 - Bent Over Row - 4 sets/6 reps
4 - Face Pull - 4 sets/6 reps
5 - Pullovers - 4 sets/6 reps
6 - Bicep DB Curls - 4 sets/6 reps

Friday, Saturday - Off

Is it wrong to do everything 4 sets/6 reps? I thought that's what was recommended for gaining size?

A friend of mine has been telling me to do this thing for my obliques using cables. I don't know what it's called, but I set the cable to be above face height and grip the metal grip with overlapping hands. He said to stand with feet about shoulder width and to just rotate my body until I'm facing sideways. What do you guys think of this?

Like I said above, I'm not sure what to do for my core specific exercises and how often to do them.

I also have diet questions, but I guess those should be posted in the diet section (not that I got much response the last time that I posted there). Basically, I don't have much money to spend on food (because I'm a poor uni student), so I was hoping to get some simple meal advice. I don't really have the opportunity to eat every three hours.

Lastly, I don't think that I've said Thank You yet. I really appreciate the help that you guys are giving me.

Posted by: Double D

I dont see a point to do 2 deadlifts in a workout. I'd just pick one or the other, maybe add some lunges.

Also drop the pullovers on PULL day. PM me if you need some more help.

Posted by: Muck

Can I get some answers for my questions please? How does the new program look?

Posted by: P-funk

try not to lift the same intensity on all the lifts on everyday.

vary it up. make the training more diverse.

there is a lot of pressing on push day. I would drop to three presses. Maybe

bench
overhead
incline DB
tricep pressdown
done

Posted by: viet_jon

Originally Posted by Muck

A friend of mine has been telling me to do this thing for my obliques using cables. I don't know what it's called, but I set the cable to be above face height and grip the metal grip with overlapping hands. He said to stand with feet about shoulder width and to just rotate my body until I'm facing sideways. What do you guys think of this?

that's 'woodchips'.

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