unusual split

[fqqs]

What do you think about:


Back/Tri's

Off

Quads/Hams/Calves

off

Chest/Shoulders/Bi's

off

off

 

[colochine]

Do you only have 3 days to workout?

heres my split

Monday- Chest, Bis, abs
Tuesday- Legs
Wednesday- Off Sometimes cardio and abs
Thursday- Back and Tris
Friday- Shoulders Traps abs

 

[fqqs]

Sadly I have only 3 days

Ive always trained 4 days a week. But since next week i will have only 3 days available for workouts...

I also think about:

Day 1: Back, Bi's

Day 2: Chest, Delts, Tri's

Day 3: Quads, Hamstrings, Calves

 

[colochine]

I like the first one better. How long are you in the gym for each workout? The reason why I do 4 is because I don't like being in the gym more then 1:15.

 

[fqqs]

just under 60 mins i guess. i like to take 2-4 min rest between sets.

 

[colochine]

I probably should have asked what your goals were first lol.

So what are your goals?

 

[fqqs]

definitely further bulking. bodybuilding is my primary and only focus.

 

[colochine]

Ok then either should be fine just go heavy and eat like a horse.

 

[fqqs]

But dont you think 3 days would be too little?

Honestly, I prefer

Day 1: Back, Bi's

Day 2: Chest, Delts, Tri's

Day 3: Quads, Hamstrings, Calves

since I like having some space between deadlifts and squats...

when it comes to exercises...

Day 1:

Deadlifts
Lat Pulldowns
Seated Rows
DB Rows
DB Curls
BB Curls

Day 2:

Incline DB Press
Flat DB Press
Weighted Dips
Side Laterals
Face Pulls
Seated DB Press
Close Grip Bench
Cable Pressdowns

Day 3:

Squats
Hack Squats
Leg Curls
DB RDL's
Standing Calf Raise
Leg Extensions

dont know if it is suitable... also im not sure about reps/sets

 

[colochine]

3 days should be fine as long as you're not short changing yourself on the quality of the exercise.

For me when I group a a lot of exercises together I end up speeding through the less favorable ones and concentrating on the one I like more. Thats why I split it to 4 days. Its all up to you if you have the discipline to focus then the 3 days split will work fine.

 

[fqqs]

I know what you mean - less exercises = much better focus

but then I have dilemma how many exercises should I do...

 

[colochine]

I know what you mean - less exercises = much better focus

but then I have dilemma how many exercises should I do...

you're going to have to experiment with that, use the workout you posted and time yourself. If you can do it then have at it brother.

Day 1 and 3 look good. day 2 seems a little heavy on the exercises but if thats the split you have to do then so be it.

 

[fqqs]

Yeah, I know. There are many exercises in day 2.

But then again:

Incline DB Press
Flat DB Press
Weighted Dips
Side Laterals - this is isolation movement, is not highly taxing
Face Pulls - the same as above
Seated DB Press
EZ Skullcruchers
Cable Pressdowns

I put side and rear delt isos before db press to give triceps a while to recuperate after presses and dips. dont know if it is a good idea, though

 

[NoCode8511]

If you can only hit the gym 3 days try the push, legs, pull.

Or something like... Back/Bi's, Shoulders/Legs, Chest/Tri's

Focus on compound movements and aim for 4 exercises for each body part.

Edit: you can try three full body workouts on mon-wed-fri?