3-Day Split with no Rest?

DaMayor · 09-22-2008, 12:34 PM

Here's the deal. I now have the opportunity to go to the gym Mon-Wed. since I have changed my hours here at the biz. However, due to various factors, I wonder if this routine will be detrimental due to the lack of rest in between. Can an old guy work this split if the exercises are properly balanced?

In most cases, I've been doing 3 sets x 8,6, and 4 reps each. (Heavy)

Have at it.

Monday

Warm Up/Stretching

Flat Bench DB Press (compound movement)
Incline Bench Press
Pec Deck for warm-up/stretching purposes only prior toâ€¦
Dumbbell Flys
Cable Crossovers
Lateral Raises
Barbell Shoulder Press

Ab/Core work
(rotate exercises for variety)

crunches, weighted, planks, etc.

Warm down (bike-1-2 miles/15 minutes max.)

Tuesday
Leg Press (Diagonal Sled)
Squats
Leg Extensions
Calf Raises

Bicep curls-EZ bar/standing
Bicep curls-straight bar
Hammer curls

Warm Down

Wednesday

Lat Pull Downs
Seated Cable Rows
DLâ€™s or Rack Pulls
Tricep Pull Downs
Tricep Press/Dips
T-Bar Rows.

Thanks for your input.

(Yes, Built...this is an adaptation of your stuff)

DaMayor · 09-22-2008, 01:21 PM

Let me add this.....Does it appear that the exercises on Monday and Wednesday should be staggered? IOW, does there seem to be enough push/pull balance there?

rahaas · 09-22-2008, 04:03 PM

If I had only three day to workout, I'd do a two day split with a rest day inbetween. I have worked out two days in a row and have been wiped out by the third day but have made good gains even when limited to two days with a rest in there.
Less might be more here IMO.

DaMayor · 09-24-2008, 09:06 AM

Maybe I should have titled this thing differently.

bigsahm21 · 09-24-2008, 09:28 AM

Try it out, I don't think I'd hold up too well on it but that's not to say that you wouldn't, everyone's different. Obviously it isn't ideal but if that's all your schedule allows for what else can you do?

I think a 2-day full body split might be a little better.

09-22-2008, 12:34 PM	#1
DaMayor On a Perpetual Bulk Elite Member Join Date: Jan 2003 Location: ... Posts: 6,145	3-Day Split with no Rest? Here's the deal. I now have the opportunity to go to the gym Mon-Wed. since I have changed my hours here at the biz. However, due to various factors, I wonder if this routine will be detrimental due to the lack of rest in between. Can an old guy work this split if the exercises are properly balanced? In most cases, I've been doing 3 sets x 8,6, and 4 reps each. (Heavy) Have at it. Monday Warm Up/Stretching Flat Bench DB Press (compound movement) Incline Bench Press Pec Deck for warm-up/stretching purposes only prior toâ€¦ Dumbbell Flys Cable Crossovers Lateral Raises Barbell Shoulder Press Ab/Core work (rotate exercises for variety) crunches, weighted, planks, etc. Warm down (bike-1-2 miles/15 minutes max.) Tuesday Leg Press (Diagonal Sled) Squats Leg Extensions Calf Raises Bicep curls-EZ bar/standing Bicep curls-straight bar Hammer curls Warm Down Wednesday Lat Pull Downs Seated Cable Rows DLâ€™s or Rack Pulls Tricep Pull Downs Tricep Press/Dips T-Bar Rows. Thanks for your input. (Yes, Built...this is an adaptation of your stuff) Last edited by DaMayor : 09-22-2008 at 12:54 PM.

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

09-22-2008, 01:21 PM	#2
DaMayor On a Perpetual Bulk Elite Member Join Date: Jan 2003 Location: ... Posts: 6,145	Let me add this.....Does it appear that the exercises on Monday and Wednesday should be staggered? IOW, does there seem to be enough push/pull balance there?

09-22-2008, 04:03 PM	#3
rahaas Senior Member Elite Member Join Date: Aug 2006 Location: Delaware Posts: 881 Photos: 1	If I had only three day to workout, I'd do a two day split with a rest day inbetween. I have worked out two days in a row and have been wiped out by the third day but have made good gains even when limited to two days with a rest in there. Less might be more here IMO.

09-24-2008, 09:06 AM	#4
DaMayor On a Perpetual Bulk Elite Member Join Date: Jan 2003 Location: ... Posts: 6,145	Maybe I should have titled this thing differently.

09-24-2008, 09:28 AM	#5
bigsahm21 Registered User Join Date: Feb 2006 Posts: 570	Try it out, I don't think I'd hold up too well on it but that's not to say that you wouldn't, everyone's different. Obviously it isn't ideal but if that's all your schedule allows for what else can you do? I think a 2-day full body split might be a little better.