Reply With QuoteFor three days, you can't go wrong with a push-pull-legs split, assuming "bodybuilding ideals" are the goal.
Quick! I need a new routine/split
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04-28-2002, 04:37 PM #1Sassy Lady!
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Quick! I need a new routine/split
Hi All!
As some of you know, today is my last day of Body for Life. I've been doing the same type and structure of workouts for 12 weeks. I am very, very ready for a change.
Gopro, w8, Dr.Pain...all the rest of you, please give me advice.
I work out M-S, with Sunday as a day off. I want to keep T,T and S as my cardio days. Cardio I can handle. It's the lifting that I need guidance on. My lifting days are Monday, Wednesday, and Friday. I have about an hour to devote to training, and that includes any warm-up or cool-down (stretching). I prefer to use free wieghts (dumbbells or bars).
I'm ready to hear all suggestions! Please!
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04-28-2002, 04:38 PM #2Member
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04-28-2002, 04:45 PM #3Sassy Lady!
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ActionMatt, this sounds interesting...but I need more details.
Can I assume that by pushing, you mean upper body exercises such as chest press, overhead press, tricep kickback...By pulling you mean upper body exercises such as bent over row, ...other pulling?! And then one day to be devoted to lower body completely?
Can you give more specifics of this program? And yes, I supposed that 'bodybuilding ideals' are the goal.
Thanks!
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04-28-2002, 04:54 PM #4Member
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Sure. I don't know you're exercise preferences and such, but here's an example you can use for a guideline:
Monday- Legs
Squat
SLDL
Leg Press
Calves
Wednesday- Pull
Pullups
BB Row
Close-grip Pulldown
Possibly another row
Bicep work
Friday- Push
BP
Dips
Overhead Press of some sort
Tricep work
Try to keep volume at 2-3 sets per exercise, and 6-8 reps for the most part-- it won't ever hurt to go heavier or lighter, though. Try to keep consistent, but its really up to you on a week-by-week basis as long as the general goal is being fulfilled.
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04-28-2002, 04:55 PM #5Registered User
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Miss LeDix
Try a MT-TH/F lifting split:
Monday: abs, incline press, flatbench press, behindneck press, front press, tricep pushdowns (or french presses), dips. 1-2 sets, 8-12 reps each set.
Tuesday: pullups, seated row, curls, squats, toe raises, leg extensions, and leg curls.
Repeat on thursday and friday.
Good Luck.
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04-29-2002, 05:45 AM #6NGA/IFPA Pro Bodybuilder ELITE MEMBER
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My favorite 3 day split is...
chest/back
off
quads/hams
off
delts/bis/tris
I often go to this split myself for short periods of time.
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
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Gopro is available for online personal training, dietary guidance, and contest prep coaching.
Send me a PM or e-mail if interested. Thank you.
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04-29-2002, 05:58 AM #7Founder of GOSB SUPER MODERATOR
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First Miss D you have to submit us some pics so we can evaluate you! LOL!!! j/k........congrats sweetie!
Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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04-29-2002, 06:00 AM #8Sassy Lady!
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dg, go check out my journal!
Thanks gopro for the suggestions.
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04-29-2002, 07:48 AM #9NGA/IFPA Pro Bodybuilder ELITE MEMBER
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Yeah, go check out her journal...she's a cutie...Originally posted by Miss LeDix
dg, go check out my journal!
Thanks gopro for the suggestions.
...and Miss LeDix, you are welcome!
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available!
P/RR/S DVD http://www.home-gym.com/erbrporepras.html
P/RR/S E-BOOK html www.X-traordinaryWorkouts.com
Monthly columnist for Planet Muscle, Natural Muscle and IronMan magazines.
www.prrstraining.com Time to GROW Without Plateau!
Personal Training
Gopro is available for online personal training, dietary guidance, and contest prep coaching.
Send me a PM or e-mail if interested. Thank you.
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04-29-2002, 10:09 AM #10Registered User
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I'm all for the push/pull/legs but I like to give shoulders their own day. This is what my split looks like:
mon-chest/tri/calves
tues-legs
thurs-back/bi/calves
fri-shoulders
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