Thread: Workout - 3 times a week template

what type of equipment do you have access too ? how much weight trainig experience do you have ?

I have used an upper/lower split. i.e. mon-upper, wed-lower, fri-upper. following week: mon-lower, wed-upper, fri-lower . Rinse and repeat.

However if you answer LAM's questions, i think he could give you a more defiante routine.

I have 1 years of gym exp but not hard core. I have acess to free weights and Precor instruments. Yes, I would need template which I can probably print.
S

This here is a Max-OT 3-day routine.

Monday: Back, Biceps, and Forearms

The following is a very effective Max-OT routine that trains each muscle group once a week over a three day period with a day off in between each workout.

The sets listed in the workout below do not include warm-up sets.

Back Sets Reps *
Lat Pull-downs 2 x 4 to 6 reps
"V"-Bar Pull-downs 2 x 4 to 6
Dumbbell Rows 2 x 4 to 6
Biceps
Alternating Dumbbell Curls 2 x 4 to 6
Straight Bar Curls 2 x 4 to 6
Forearms
Barbell Wrist Curls 1 x 8 to 10
Dumbbell Wrist Curls 1 x 8 to 10

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can't do more than 6 reps. Each set should be done to positive failure.

Wednesday: Chest, Shoulders and Triceps



The sets listed in the workout below do not include warm-up sets.

Chest Sets Reps *
Flat Barbell Bench Press 3 x 4 to 6
Incline Dumbbell Bench Press 2 x 4 to 6
Dips 1 x 4 to 6
Shoulders
Military Barbell Press (in front) 2 x 4 to 6
Standing Side Lateral Dumbbell Raises 2 x 6 to 8
Triceps
Lying Tricep Extensions 2 x 4 to 6
Cable Push-downs 2 x 4 to 6

Friday: Legs, Calves and Abs



The sets listed in the workout below do not include warm-up sets.

Legs Sets Reps *
Squats 3 x 4 to 6
Leg Press 2 x 4 to 6
Stiff Leg Deadlift 2 x 6
Calves
Standing Machine Calf Raises 2 x 6 to 8
45° Leg Press Calf Raises 1 x 6 to 8
Abs
Cable Rope Crunches 2 x 10 to 12
Incline Crunches (weighted) 2 x 8 to 10

Originally Posted by dramos

This here is a Max-OT 3-day routine.

Monday: Back, Biceps, and Forearms

The following is a very effective Max-OT routine that trains each muscle group once a week over a three day period with a day off in between each workout.

The sets listed in the workout below do not include warm-up sets.

Back Sets Reps *
Lat Pull-downs 2 x 4 to 6 reps
"V"-Bar Pull-downs 2 x 4 to 6
Dumbbell Rows 2 x 4 to 6
Biceps
Alternating Dumbbell Curls 2 x 4 to 6
Straight Bar Curls 2 x 4 to 6
Forearms
Barbell Wrist Curls 1 x 8 to 10
Dumbbell Wrist Curls 1 x 8 to 10

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can't do more than 6 reps. Each set should be done to positive failure.

Wednesday: Chest, Shoulders and Triceps



The sets listed in the workout below do not include warm-up sets.

Chest Sets Reps *
Flat Barbell Bench Press 3 x 4 to 6
Incline Dumbbell Bench Press 2 x 4 to 6
Dips 1 x 4 to 6
Shoulders
Military Barbell Press (in front) 2 x 4 to 6
Standing Side Lateral Dumbbell Raises 2 x 6 to 8
Triceps
Lying Tricep Extensions 2 x 4 to 6
Cable Push-downs 2 x 4 to 6

Friday: Legs, Calves and Abs



The sets listed in the workout below do not include warm-up sets.

Legs Sets Reps *
Squats 3 x 4 to 6
Leg Press 2 x 4 to 6
Stiff Leg Deadlift 2 x 6
Calves
Standing Machine Calf Raises 2 x 6 to 8
45° Leg Press Calf Raises 1 x 6 to 8
Abs
Cable Rope Crunches 2 x 10 to 12
Incline Crunches (weighted) 2 x 8 to 10

Is there a particular purpose of doing 4 to 6 reps?
S

He said he wanted to bulk-up. Way to many sets for arms. He probably has little arms. When bulking your diet is 80%. Try this:
Day 1:
Flat Bench 4x8,6,4,2
Military Press
Skull Crushers

Day 2:
Squats
Leg Extentions
Calves

Day 3:
Deadlifts
Bent Over Rows
Heavy Bar Curls
Don't do days 2 and 3 after one another
Go in the gym and hit it hard. Get in get out
You should post your height/wieght in the diet section so you can get some input on that. Also read the stickies.

I personally would do upper/lower split

monday upper

wed lower

fri upper

mon lower

wed upper

fri lower

repeat

Upper:
Bench press 2*6-10
Row 2*6-10
Military press 2* 6-10
Close grip bench 2* 6-10
Close grip pull up 2*6-10

Lower
Squats 2*8-10
SLDL 2*8-10
Calf raise Standing 2*12+

I also work out 3 days a week.

Tue. - Chest/Biceps
Thurs. - Back/Triceps
Sun. - Legs/Shoulders

4-6 reps to failure is training for strength.

Originally Posted by nmuriqi

I also work out 3 days a week.

Tue. - Chest/Biceps
Thurs. - Back/Triceps
Sun. - Legs/Shoulders

4-6 reps to failure is training for strength.

And mass...

Well, not necessarily. Correct me if i'm wrong but if you don't eat you wont grow; isn't that how a lot of powerlifters maintain weight but increase in strength. They get stronger from the lifting they do, but they don't get very big because they don't eat as much.