Thread: Three Day Split

would you consider a 4 or 5 day split?


iv pulled my hamstring so cant do any lower body or cardio for the next couple of weeks. iv been splitting my upper body routine into 3 sessions so i can work each area quite intensly. im loving it at the moment, usually takes about 40 mins to compleate and feel really good afterwoods.

i do 5 sets of 10 reps for every exercise. heres my routine

1.arms
BB curls
Alt DB curls
Hammer Curls
Tricep Extensions
Reverse Curls
Gripping

2.Chest
BB Bench Press
Incline DB Press/Fly Super Set (at 3 different angles)
Lying Pullovers

3.Back/Shoulders
BB Upright Rows
Bent Over Rows
Front Raises
Lateral Raises
Overhead Press

going to keep this split when my hamstrings better too - i like it that much! ill probably add 2 lower body/abs w/o's and 2 days cardio

been training on and off for a while and done upper/lower splits, full body and 3 day splits but this one is by far my favourite so far

I don't like the fact that you hit the upper body twice per week, and only hit the lower body once per week. I think you should alternate. One week it's upper body twice, the next week it's lower body twice. No reason to skimp on the wheels.

Exercise order is off. You should be starting with heavy and compound stuff and working your way down. So, your upper body workout would look like this:

Bench Press
Lat Pulldowns
Seated DB Press
Stiff Arm Pulldowns
Flys
Curls
Overhead Extensions

Although I think this is fine, I do think you might want to consider getting a rowing movement of some kind in here.

Exercise order on the lower body day should be done in the same manner:

Leg Press
DB Lunges
Hamstring Curls
Leg Extensions
Calf Raises

Also, I think you need to get a movement that places a little more emphasis on hip extension on your lower body day. Something from the deadlift or good morning family is my suggest. Also, I think squats own leg presses any day of the week, but to each his own.

Good luck sir!

Hey there, thanks for the advice, but I don't know that you made it to the end of the journal. Jump to the end and look at my last entry where I'm devising a new three day rolling split. Sorry about the confusion. Also, I already know that I should be doing my compound movements first. I learned that from your posts that I've read here. Its just the order that they come off my spreadsheet, so that's how I've been typing them in.

Hey Gaz,

I can't commit to a 4 or 5 day split. I travel too much for work and have a family, so I don't want to be at the gym in the evenings because I won't be able to spend any time with junior then. Thanks for the inputs.

Could someone look at the last page of my journal and comment on that grouping of exercises please?

Boilermaker Cut Down

There's a link to the post with your new routine. Sorry for overlooking that. The routine looks fine really. The only thing I might suggest is moving SLDLs to leg day to even out the length of the workouts.

Sets and reps for exercises?

Thanks for the reply cowpimp. I usually try to do 3 sets of 8 reps for my working sets. I try to achieve failure on the last reps of the third set. If I move sldl's to leg day, should I still be doing squats and leg presses too? Maybe I should throw out the leg presses?