Quick! I need a new routine/split

[Miss LeDix]

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!

 

[ActionMatt]

For three days, you can't go wrong with a push-pull-legs split, assuming "bodybuilding ideals" are the goal.

 

[Miss LeDix]

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!

 

[ActionMatt]

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.

 

[JonZ]

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.

 

[gopro]

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.

 

[ZECH]

First Miss D you have to submit us some pics so we can evaluate you! LOL!!! j/k........congrats sweetie!

 

[Miss LeDix]

dg, go check out my journal!

Thanks gopro for the suggestions.

 

[gopro]

Originally posted by Miss LeDix
dg, go check out my journal!

Thanks gopro for the suggestions.

Yeah, go check out her journal...she's a cutie...

...and Miss LeDix, you are welcome!

 

[Neil]

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