Reply With QuoteWhat exactly are these exercises?
weighted delts
tri pulldown (parallel)
tri pulldown (overhand)
tri pulldown (underhand)
Trying to convert my 5 day into a 3 day
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06-03-2010, 10:51 PM #1Senior Member BOARD REP
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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.
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06-03-2010, 11:13 PM #2Registered User
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06-03-2010, 11:15 PM #3Senior Member BOARD REP
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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.
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06-03-2010, 11:18 PM #4Registered User
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These are tricep movements. not lats correct?
Originally Posted by GymRat707
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06-03-2010, 11:19 PM #5Senior Member BOARD REP
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Yes, sorry if my explaining sucks, I tried to do the motion and then type it out, but it didn't work obviously. Originally Posted by PushAndPull
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06-03-2010, 11:29 PM #6Registered User
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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.
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06-03-2010, 11:31 PM #7Senior Member BOARD REP
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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.
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06-03-2010, 11:34 PM #8Registered User
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You can make a cycle? As in gear?
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06-03-2010, 11:35 PM #9Senior Member BOARD REP
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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" Originally Posted by PushAndPull
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06-03-2010, 11:37 PM #10Registered User
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How long have you been lifting?
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06-03-2010, 11:40 PM #11Senior Member BOARD REP
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6 years, didn't really know what I was doing till about 2 years ago. Originally Posted by PushAndPull
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06-03-2010, 11:51 PM #12Registered User
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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.
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06-03-2010, 11:53 PM #13Registered User
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You could add barbell curls to Day 3 and shrugs to Day 4 if you really like the exercises.
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06-03-2010, 11:55 PM #14Senior Member BOARD REP
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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.
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06-04-2010, 12:07 AM #15Registered User
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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. Originally Posted by GymRat707
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06-04-2010, 12:10 AM #16Senior Member BOARD REP
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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?
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06-04-2010, 12:23 AM #17Registered User
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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?
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06-04-2010, 12:36 AM #18Senior Member BOARD REP
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Yeah, thanks for the input, I like to switch up my workouts every 2 months to try new things! Originally Posted by PushAndPull
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06-04-2010, 09:55 AM #19Registered User
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Did someone on this board work that program out with you? Originally Posted by GymRat707
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06-04-2010, 10:19 AM #20Registered User
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Originally Posted by Phineas
That didn't happen
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06-04-2010, 12:15 PM #21Registered User
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I wouldn't think so, lol. Originally Posted by PushAndPull
That didn't happen
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