3 day consecitive workout

Printable View

02-09-2013, 12:31 PM
sbritt23

3 day consecitive workout

Alright I'm in need of creating a workout for 3 days on 3 off. So I need to lift-lift-lift. Off-off-off. On them off days I usually work 12*16 hours then I have ju jitsu, my Thai, wrestling after work. And each one of them we do 30 min of HIIT training so that's where my cardio would come from. So what do you suggest. I was looking for a push pull leg workout. But can't come up with any cause I don't know the proper lifts to put with each. I was doing all pros beg but a full body 3 days straight is killing me.
02-09-2013, 12:37 PM
JBisGod

[url]http://forum.bodybuilding.com/showthread.php?t=369866&page=1[/url]
02-09-2013, 12:44 PM
Labado21

This will get you strong and dense as hell

[url]http://www.t-nation.com/free_online_article/sports_body_training_performance/the_pushpull_workout[/url]
02-09-2013, 12:48 PM
sbritt23

Thanks I will have to check them links out
02-09-2013, 12:56 PM
JohnnyB21

Day 1: Chest and back. All 4 planes (Flat, incline, fly and decline) and their matching back exercises (straight row, some kind of lat pulldown, reverse fly, and low row). Super set a chest exercise and a back exercise.

Day 2: legs.

Day 3: Shoulders, then arms.
02-09-2013, 12:58 PM
johndouglas78

[QUOTE=Labado21;1023316473]This will get you strong and dense as hell

[/QUOTE]

Thanks for sharing
02-09-2013, 01:00 PM
Dano85

[QUOTE=JohnnyB21;1023320983]Day 1: Chest and back. All 4 planes (Flat, incline, fly and decline) and their matching back exercises (straight row, some kind of lat pulldown, reverse fly, and low row). Super set a chest exercise and a back exercise.

Day 2: legs.

Day 3: Shoulders, then arms.[/QUOTE]

not a good program design
02-09-2013, 01:44 PM
sbritt23

Yeah I like the first link that was posted. Now can some of you'll recommend lifts that def. Need to be incorporated in each one. Also I know its better then not lifting at all buy will I see gains and performance by doing 3 on 3 off I'm mainly going to do this for a cut so medium weight and higher reps
02-09-2013, 03:04 PM
JohnnyB21

[QUOTE=Dano85;1023322413]not a good program design[/QUOTE]

Please explain why. Just saying you don't think it's good doesn't help anybody.
02-09-2013, 03:13 PM
Labado21

[QUOTE=JohnnyB21;1023320983]Day 1: Chest and back. All 4 planes (Flat, incline, fly and decline) and their matching back exercises (straight row, some kind of lat pulldown, reverse fly, and low row). Super set a chest exercise and a back exercise.

Day 2: legs.

Day 3: Shoulders, then arms.[/QUOTE]

would split the day 1 into an AM and PM day.

So chest in the morning, back and night or vice versa
02-09-2013, 04:53 PM
Dano85

[QUOTE=JohnnyB21;1023367503]Please explain why. Just saying you don't think it's good doesn't help anybody.[/QUOTE]

cause you devote 1 day to work your 2 largest upper body muscles, then have a third day to work arms and shoulder which were already worked on chest and back day, then you only have 1 leg day...

for 3 times a week i would recommend a full body workout or an ABA BAB program
02-09-2013, 05:01 PM
Dano85

[QUOTE=sbritt23;1023339243]Yeah I like the first link that was posted. Now can some of you'll recommend lifts that def. Need to be incorporated in each one. Also I know its better then not lifting at all buy will I see gains and performance by doing 3 on 3 off I'm mainly going to do this for a cut so medium weight and higher reps[/QUOTE]

youre diet will determine whether or not you lose weight more then your rep scheme will...
02-09-2013, 05:05 PM
sbritt23

[QUOTE=Dano85;1023412583]youre diet will determine whether or not you lose weight more then your rep scheme will...[/QUOTE]

Yes i totally understand that and i am eating clean i have to eat clean while on this cut till april. Im currently 209 and i have to cut to at least 193 before weigh ins (MMA FIGHTER) so that will leave me loosing some water weight to 185 which isnt hard for me to cut a week out before a fight. just wanting a idea of a good routine to get into i was doing all pros 3 days straight but a full body routine 3 days straight like that is taking a toll on my body and also my MMA training.
02-09-2013, 05:23 PM
Dano85

[QUOTE=sbritt23;1023413993]Yes i totally understand that and i am eating clean i have to eat clean while on this cut till april. Im currently 209 and i have to cut to at least 193 before weigh ins (MMA FIGHTER) so that will leave me loosing some water weight to 185 which isnt hard for me to cut a week out before a fight. just wanting a idea of a good routine to get into i was doing all pros 3 days straight but a full body routine 3 days straight like that is taking a toll on my body and also my MMA training.[/QUOTE]

if your a fighter you should be working out to get stronger and faster not look better in your figthing trunks.....

workout to gain strength
eat to gain/lose/maintain/recomp your body
02-09-2013, 05:33 PM
sbritt23

[QUOTE=Dano85;1023421363]if your a fighter you should be working out to get stronger and faster not look better in your figthing trunks.....

workout to gain strength
eat to gain/lose/maintain/recomp your body[/QUOTE]
I am working out to get stronger and faster i could care less about what i look like really. a 6 pack big arms chest and traps are the least of my worries ( not to sound rude). Im doing this cause ive been cutting from 227 to 185 and i dont wanna be WEAK for this fight i usually fight at 205 and im fine. My trainers are totally for me lifting but not heavy im doing low sets with high reps prob. going to do a 2-9 2-10 type deal. I took the fight dec 31 and ive went from 227 and i weighed in today at 211 so a total of 16 lbs so far. So i believe my diet is in check yes there is other things i can do to it to get it better and im working on it. But i just dont wanna loose no strength
02-09-2013, 05:37 PM
Dano85

[QUOTE=sbritt23;1023425483]I am working out to get stronger and faster i could care less about what i look like really. a 6 pack big arms chest and traps are the least of my worries ( not to sound rude). Im doing this cause ive been cutting from 227 to 185 and i dont wanna be WEAK for this fight i usually fight at 205 and im fine. My trainers are totally for me lifting but not heavy im doing low sets with high reps prob. going to do a 2-9 2-10 type deal. I took the fight dec 31 and ive went from 227 and i weighed in today at 211 so a total of 16 lbs so far. So i believe my diet is in check yes there is other things i can do to it to get it better and im working on it. But i just dont wanna loose no strength[/QUOTE]

sorry man responding in so many threads thought you wanted to do a bro split lol, thats why i made the look good in your trunks comments my bad...

do your trainers not have a lifting program for you? why are they against you lifting heavy?
02-09-2013, 05:50 PM
TheBeastTyler

[QUOTE=Dano85;1023427133]sorry man responding in so many threads thought you wanted to do a bro split lol, thats why i made the look good in your trunks comments my bad...

do your trainers not have a lifting program for you? why are they against you lifting heavy?[/QUOTE]
They probably just want him to focus more on endurance and speed.
02-10-2013, 02:27 AM
sbritt23

[QUOTE=TheBeastTyler;1023431473]They probably just want him to focus more on endurance and speed.[/QUOTE]
That's exactly right Tyler. Plus they put a cap on us lifting heavy 8 weeks out so we don't risk injury
02-10-2013, 02:37 AM
SuffolkPunch

If I was doing 3 consecutive days a week, I'd do this:

A: Deadlift, front squat, bench press, abs
B: Military press, pendlay row, chinups, curls
C: back squat, stiff leg deadlift, incline bench press, abs

or maybe:

A: back squat, stiff leg deadlift,bench press, abs
B: Military press, pendlay row, chinups, curls
C: Deadlift, front squat, incline bench press, abs

.. because sometime deadlift knocks you sideways for a couple of days
02-10-2013, 09:56 AM
DetMatthews

[QUOTE=sbritt23;1023593103]That's exactly right Tyler. Plus they put a cap on us lifting heavy 8 weeks out so we don't risk injury[/QUOTE]I get the injury part but if you use proper form you'll probably be fine. But definitely don't go against your coaches. That said, lifting heavy is going to benefit you the most. You train for endurance on the mat, you don't need to focus any more on that. I'm sure you do plenty of bodyweight stuff as well.

Lifting heavy is going to have better carryover to your athletics in the same way increasing your bench helps with pushups. Increasing your absolute strength will make everything on the mat or in the ring easier and the best way to do that is with low reps, higher weight workouts.

Your situation is a crappy one to be in but I'd go with SuffolkPunch's routine. Short, sweet, heavy.
02-10-2013, 10:18 AM
TheBeastTyler

[QUOTE=DetMatthews;1023694473] That said, lifting heavy is going to benefit you the most. You train for endurance on the mat, you don't need to focus any more on that.[/QUOTE]
I agree. I'm into martial arts, and I've just been doing endurance and speed and toning for the past like two years, which is why I was at only like 137-138 pounds (which reminds me, I have to update my stats). I decided that it'd be best if I bulk up a bit so I can use my speed and endurance more effectively.