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Trying to convert my 5 day into a 3 day

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  1. #1
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    Trying to convert my 5 day into a 3 day






    Right now i'm on a 5 day split. I've been using the same routine for about 2-3 months changing it slightly but I can no longer do a 5 day and I want to do a 3. Currently I'm on a cut cycle, mostly just trying to define my muscle and loose a bit more belly fat. The 5 day I was using was for bulking, I would like to try to stay around the same sets/reps. I feel my muscles are now too used to this routine and it needs a change.

    Right now this is how it looks, if someone can help get me into a 3 day that would be great :

    MONDAY :

    Bench
    incline bench
    weighted dips
    close grip bench
    reverse grip seated dips
    upright rows
    military press

    TUESDAY :

    deadlifts
    weighted chins
    shruhs
    t-bar rows
    barbell curl
    face pulls

    WED :

    squats
    leg extension
    leg press
    calf raises
    pinwheel curls

    THURS :

    dumbell bench
    tri pulldown (parallel)
    tri pulldown (overhand)
    tri pulldown (underhand)
    front DB raises
    cable crossovers

    FRI :

    DB rows
    rope hammer curls
    DB shrugs
    face down rear delt raises


    Everyday was 3 sets, 10-12/6-8/2-3 (If I could do more, I did)
    Last edited by JCBourne; 06-03-2010 at 11:14 PM.

  2. #2
    Goonie Goo Goo
    PushAndPull's Avatar


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    What exactly are these exercises?

    weighted delts
    tri pulldown (parallel)
    tri pulldown (overhand)
    tri pulldown (underhand)

  3. #3
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    Sorry weighted chins, and the others is on a cable, one hand at a time, overhand and then underhand grip, then para is with the rope pulling out.

  4. #4
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    Quote Originally Posted by GymRat707 View Post
    the others is on a cable, one hand at a time, overhand and then underhand grip, then para is with the rope pulling out.
    These are tricep movements. not lats correct?

  5. #5
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    Quote Originally Posted by PushAndPull View Post
    These are tricep movements. not lats correct?
    Yes, sorry if my explaining sucks, I tried to do the motion and then type it out, but it didn't work obviously.

  6. #6
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    Ok, they are called tricep pressdowns not pulldowns. Even though you initially pull the weight down the exercise is a pressing movement.

    Now, your routine. It's simply not good. It's very unbalanced, has far to many isolation movements, many of these isolation exercises are performed on machines which makes it even worse. Try reading the stickies and coming up with a new routine.

  7. #7
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    To be honest I had help with this one, and i've tried others and always gotten "not good" so I need help, I can make a cycle but I cannot make a work-out plan for the life of me.

  8. #8
    Goonie Goo Goo
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    You can make a cycle? As in gear?

  9. #9
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    Quote Originally Posted by PushAndPull View Post
    You can make a cycle? As in gear?
    Yeah, I can get everything I need to know about a cycle of gear, and get the correct diet to gain or lose weight, but I cannot make a workout plan that ever seems to be "ok"

  10. #10
    Goonie Goo Goo
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    How long have you been lifting?

  11. #11
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    Quote Originally Posted by PushAndPull View Post
    How long have you been lifting?
    6 years, didn't really know what I was doing till about 2 years ago.

  12. #12
    Goonie Goo Goo
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    Wow, alright then. I just recommended this program to someone else

    Day 1

    Flat BB Bench Press- 3x5
    Incline Bench - 3x5
    Weighted Dips- 3x5
    Seated DB Overhead Press- 3x8
    Corner Press - 3x10
    Triceps extension- 3x8

    Day 2

    Squats- 5x5
    Stiff Legged Dead lifts - 3x8
    Calf raise- 4x12

    Day 3

    Pull-ups (Weighted if possible)
    Standard overhand grip- 3x5
    Standard underhand grip- 3x5
    Standard neutral grip- 3x5

    Rows
    Bent over BB row- 3x8
    Seated Cable row- 3x8

    Day 4

    Dead lifts (from the floor)- 5x5
    Bulgarian split squats or weighted lunges - 3x8
    Good Mornings - 3x6 (I would go light on this movement)
    Calf raise- 4x12

    You could combine Day 2&4 so that it's a 3 day routine. Note, even though they're listed in sequence 1,2,3,4 it's expected that you spread this out over a week.

  13. #13
    Goonie Goo Goo
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    You could add barbell curls to Day 3 and shrugs to Day 4 if you really like the exercises.

  14. #14
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    Looks interesting. Is this kind of like the cow workouts? I took I look at his outline for a workout, looked good.

  15. #15
    Goonie Goo Goo
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    Quote Originally Posted by GymRat707 View Post
    Looks interesting. Is this kind of like the cow workouts?
    I have no idea. It's very similiar to my own workouts, except it has more volume. I added the extra volume, because the person I recommended it too was also on gear. I'm sure cowpimp's routine was good as well, check all the stickies and if there is some routine in there you like then go for it.

  16. #16
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    I'm not on gear yet, but will be in a couple of months, still stick with the outline you gave?

  17. #17
    Goonie Goo Goo
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    You could try it out, after all you've been training for a good two years correct? You should have some idea of what you can handle?

  18. #18
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    Quote Originally Posted by PushAndPull View Post
    You could try it out, after all you've been training for a good two years correct? You should have some idea of what you can handle?
    Yeah, thanks for the input, I like to switch up my workouts every 2 months to try new things!

  19. #19
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    Quote Originally Posted by GymRat707 View Post
    To be honest I had help with this one, and i've tried others and always gotten "not good" so I need help, I can make a cycle but I cannot make a work-out plan for the life of me.
    Did someone on this board work that program out with you?

  20. #20
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    Quote Originally Posted by Phineas View Post
    Did someone on this board work that program out with you?
    That didn't happen

  21. #21
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    Quote Originally Posted by PushAndPull View Post
    That didn't happen
    I wouldn't think so, lol.

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