Good 3 Day a Week Weight Training Program?

[primey]

I would appreciate some advice of a good 3 day routine I am pressed for time. Thanks for any information or links. Just starting back again and appreciate the help..



Primey

[BuckSpin]

What exactly do you want to gain/do? And what is/are your time limits?

[uncleroman]

i have always had good luck with a 3 day split
day 1 chest tricep
day 2 back bicep
day 3 legs and shoulders

[Keltron]

I'm assuming that like the average american, your primary goal is to lose bodyfat. If that's the case, try supersetting between opposing muscles or between upper and lower body.

This is full body, three times a week. This had me sweating my ass off. Use weight that can be done in the 12 rep range.

Squats followed by shoulder presses

push ups followed by horizontal pull ups [lay on the ground reach for a bar that's positioned above you on a squat rack and pull yourself up]

dips followed by pullups

curls followed by overhead tricep extensions

[crupiea]

Starting Strength

http://startingstrength.wikia.com/wi..._Strength_Wiki

[taf1968]

i have always had good luck with a 3 day split
day 1 chest tricep
day 2 back bicep
day 3 legs and shoulders

This is what I do as well (I add traps to my chest day and abs usually all 3 days) . . . Monday/Wed/Fri is when I lift. Cardio and a couple hours of jujitsu on usually 3 of the "off days".

[Forced]

Day 1 - Lower body
Day 2 - Upper body
Day 3 - Full body

[Braindrop]

My split:

Day 1: Chest/Biceps/Abs
Day 2: Shoulders/Triceps/Legs
Day 3: Back

[primey]

Thanks for all the courteous replies and information. I will be able to derive something now.>Thanks guys.



Primey

[Whiskeyjack]

You could also not divide the body into parts and instead do a basic initial strength program emphasizing the Big Three cyclically rotated and substituted. This works well, too.

[Legbuh]

I like to switch things up. I saw good gains from them all (mainly splits like mentioned previously). Recently I switched 2 a 3 day full body workout schedule. I think it's working well.

What I do is take the big "3" (bench, squats and deadlift) and that is my starting exercise for each day. Then I do a 4 more compound lifts for each specific body part, then end with 2 isolation exercises (like curls or kickbacks, etc).

I set up a chart and moved things around until it was set up so that I hopefully wouldn't overwork a specific muscle group and each body part gets work each day and is either one of the big 3, or a compound exericse.

I only do 3 sets per body part, trying to keep up the intesity as much as possible.

2 weeks into it.. so far so good. Switching things up makes it more fun and doesn't let your body catch up. After a few weeks I'll go back to some sort of split routine for a while I'm sure.

[rockeo]

i usually change up every 3 months, so this is presently a 2 day split:
day 1 Monday: Chest/tris/back
day 2 Thursday: arms/shoulders/squats

[DNG]

My 3-day split:

Monday: Chest / Triceps / Shoulders
Wednesday: Back / Rear Delts / Biceps / Forearms
Friday: Legs / Abs

(And I do a half hour of 'fasted cardio' in the morning every Tuesday, Thursday and Saturday.)

[Fifty+]

I would appreciate some advice of a good 3 day routine I am pressed for time. Thanks for any information or links. Just starting back again and appreciate the help..



Primey

"Just starting back again" doesn't really offer much history. If you haven't lifted in the last six months or longer, start with working your entire body for awhile. Bring everything back up to par then start worrying about splits and individual muscle groups. Fullbody workouts using compound movements will work everything from head to toe. Find time for some cardio and ab work on non-lifting days. If you haven't been physically active for the same period of time you've been away from lifting, your cardiorespiratory system will let you know real fast. Welcome back to the game.

my thoughts
oldfart

[ironwill2008]

You could also not divide the body into parts and instead do a basic initial strength program emphasizing the Big Three cyclically rotated and substituted. This works well, too.

X2; I'd go with this one.