dolemite

I asked for help with a new routine about 4 months ago. It's been going well, but now it might be time for a changeup.
Here's what i've been doing:

Monday:
bench press 3x6-8, deadlifts 2x6-8, incline dumbell press 3x8-10, flyes 2-3x10-12, bent rows 3x8-10, seated rows 2x10-12, Abs...

Wednesday:
squats 3x6-8, stiff deadlifts 3x8-10, leg presses 3x8-10, quad extensions 2x 10-15, lying leg curls 3x6-8, calf raises 3x6-8, abs

Friday:
military press 3x6-8, side lateral 2x8-10, bent lateral 2x10-12...
barbell curl 3x6-8, concentration curl 2x8-10...
dips 3x6-8, lying extension 2x8-10, pushdown 2x10-12, Abs...

Anyone have any other 3-day routines that could change things up a bit for me? Thanks!

ians

I also do a 3 day routine - mine is as follows :-

Monday - Chest, Triceps & Abs

Bench Press - 3 x 8/10
Incline Dumbbell Press - 3 x 8/10
Flat Bench Flys - 3 x 10/12
Close Arm Bench Press - 3 x 8/10
French Press / Tricep Bar Pressdown - 3 x 8/10
Dips - 2 x rep out
Abs - crunches, twisting crunches, leg raise

Wednesday - Back & Biceps
Barbell Row / T bar Row - 3 x 8/10
Front Pulldown - 3 x 8/10
Deadlift - 3 x 8/10
Standing Barbell Curls - 3 x 8/10
Alternate Seated Dumbbell Curls - 3 x 8/10
21's Cable Curls - 2 x 21

Friday - Shoulders, Legs & Abs
Dumbbell Press - 3 x 8/10
Upright Rows - 3 x 8/10
Smith Machine Behind Neck Press - 3 x 8/10
Side Dumbbell Raise - 3 x 10/12
Squats - 3 x 8/10
Leg Press / Hack Squats - 3 x 10/12
Leg Curl - 3 x 8/10
Standing Calf Raise - 3 x 8/10
Abs - crunches, decline bench

This works for me !!!

OR - if you so wish - you could do CHEST & SHOULDERS on Monday, BACK & LEGS on Wednesday and ARMS on Friday !!

Stats - 6'1", 92kgs (203lbs), BF ~10-11%

dolemite

Awesome, that looks good Ian.... Anyone else got any recommendations? Thanks.,.

powerrack

Day 1 Push
Bench Press 5*10/6/4/4/4
Incline Press 5*10/6/4/4/4
Military Press 5*12/10/8/6/4
Lying Extensions 5*12/10/8/6/4

Day 2 Pull
Chins 5*10/6/6/6/6
Bar Rows 5*10/6/4/4/4
Shrugs 5*12/10/8/6/4
Bar Curls 5*12/10/8/6/4

Day 3 Legs and Lowerback
Squats 5*10/6/4/4/4
Deadlifts 5*6/4/4/2/2
Leg Curls 5*/10/6/4/4/4
Calf Raises 5*15/12/10/8/8

This routine was given to me by a local amateur strongman/powerlifter. I did this in my days when I was still a beginner. I put on decent strength and built a high tolerance to using heavy weights. I think if I used this routine now I would make shitty gains in strength and size and I wouldn't enjoy training this way now either. I just wanted to put this out there for any people who are time strapped, you should try it out b/c you might make some unexpected gains on it.

dolemite

I'm gonna try Powerrack's method for a few weeks and see how it goes. It looks like it's not quite as intense and i could use a semi-break. Thanks for the suggestions!

powerrack

Only you can determine how intense you're going to make a workout.

Scotty the Body

You could always keep your same workout and just change the exercises a little or use DB instead of BB.
If its working well for you and your still progressing then why change it totally.

Cool

LAM

there is no need to change your routine because it has been X weeks or X months. if you are still gaining strength and not LBM then look at your nutrition and rest periods between training sessions. the body does not adapt as much as people are lead to believe in this sport.

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?