3 Days Split Body Workout Program

[SeniorHun]

Hi;

i searched the database also all exercises too. I am looking for a program for 3 days weekly..

1. Day : Chest & Triceps

2. Day : Shoulders & Biceps

3. Day : Back & Legs

But i couldnt find which exercises should i select to work..


daily 8 exercise with 8-12 rep. is enough i think..

I do my cardio, every training 30 min.

what do you suggest me do work in these days?

Here is one pic of me maybe it helps

waiting your suggestions..

thanks

[SeniorHun]

Any Help

[the great]

hello man,im from Brazil and do not speak very well english but anyway i love this forum and i learn a lot here...
im the hardgainer?s type so first of all,its important to reduce the time spend on gym...and off course the nutrition...
i tryed almost everyrthing and i loved thethe full-body routine i gainned solid muscles...
you should try it!

Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps


cadence:2-0-2

going to failure!

[Vermonta]

Ignore the guy above.

What is your training expirience? Do you have good form on lifts like Squat, Bench, Deadlift, Barbell Rows, Power Cleans etc? If you have no expirience at all then a full body workout focused around big compound movements would be best. You can set up a lot of different routines, but one route you can take so you know you're on the right track is do Rippetoe's Starting Strength (search or link in my signature). You increase weight per workout, 3 workouts a week, and is centered around the big compounds like Squat, Bench, Deads, etc. Stop by the stickie and read the program. If it fits your schedual/goals then I would say go for it. They also have a great thread going for FAQ's. Good luck man.

[juve07]

Originally Posted by SeniorHun

Hi;

i searched the database also all exercises too. I am looking for a program for 3 days weekly..

1. Day : Chest & Triceps

2. Day : Shoulders & Biceps

3. Day : Back & Legs

But i couldnt find which exercises should i select to work..


daily 8 exercise with 8-12 rep. is enough i think..

I do my cardio, every training 30 min.

what do you suggest me do work in these days?

Here is one pic of me maybe it helps

waiting your suggestions..

thanks

If you wanna go with the split above something like this would work:

Chest/Tricep
1) Bench Press 3x5
2) Incline Dumbell Press 4x10-15
3) Dips 3xfail
4) Skull Crushers 3x10-15

Back/Bicep
1) Deadlift ramp to heavy set of 5
2) Wide grip pull ups or lat pull downs 4x10-15
3) Some kind of row (Bent Row or Cable Row) 4x10-15
4) Barbell Curls 4x10-15
5) Preacher Curls 4x10-15

Shoulders/Legs
1) Squats 3x5 + 2x10-15
2) Stiff Legged Deadlits (not sure about the reps here maybe someone else could weigh in)
3) Barbell Shoulder Press 3x5
4) Lateral raises 4 or 5x10-15

Note: I don't like doing shoulders and bis together when I'm doing a split. You'll also notice that for each muscle the first exercise is a compound in a lower rep range so you can focus on adding weight each workout and using the following exercises as accessory hypertrophy work.

[alex09669]

I first started with the split you have above, but I am not on a slighty different split.

Monday: Chest and Shoulders

Wednesday: Legs and Back

Friday: Biceps and Triceps

The biggest change is that my triceps are 100% when i work them out on fridays. Additionally, doing shoulders on monday, its a lot harder to workout chest. you will see that you wont put up the weight you normally do, but its a good challenge

[md0n]

Originally Posted by juve07

If you wanna go with the split above something like this would work:

Chest/Tricep
1) Bench Press 3x5
2) Incline Dumbell Press 4x10-15
3) Dips 3xfail
4) Skull Crushers 3x10-15

Back/Bicep
1) Deadlift ramp to heavy set of 5
2) Wide grip pull ups or lat pull downs 4x10-15
3) Some kind of row (Bent Row or Cable Row) 4x10-15
4) Barbell Curls 4x10-15
5) Preacher Curls 4x10-15

Shoulders/Legs
1) Squats 3x5 + 2x10-15
2) Stiff Legged Deadlits (not sure about the reps here maybe someone else could weigh in)
3) Barbell Shoulder Press 3x5
4) Lateral raises 4 or 5x10-15

Note: I don't like doing shoulders and bis together when I'm doing a split. You'll also notice that for each muscle the first exercise is a compound in a lower rep range so you can focus on adding weight each workout and using the following exercises as accessory hypertrophy work.

I'm looking for a 3 day split as well and I like what you put together and I might try it.

[SeniorHun]

Originally Posted by juve07

If you wanna go with the split above something like this would work:

Chest/Tricep
1) Bench Press 3x5
2) Incline Dumbell Press 4x10-15
3) Dips 3xfail
4) Skull Crushers 3x10-15

Back/Bicep
1) Deadlift ramp to heavy set of 5
2) Wide grip pull ups or lat pull downs 4x10-15
3) Some kind of row (Bent Row or Cable Row) 4x10-15
4) Barbell Curls 4x10-15
5) Preacher Curls 4x10-15

Shoulders/Legs
1) Squats 3x5 + 2x10-15
2) Stiff Legged Deadlits (not sure about the reps here maybe someone else could weigh in)
3) Barbell Shoulder Press 3x5
4) Lateral raises 4 or 5x10-15

Note: I don't like doing shoulders and bis together when I'm doing a split. You'll also notice that for each muscle the first exercise is a compound in a lower rep range so you can focus on adding weight each workout and using the following exercises as accessory hypertrophy work.

Thank you for advice dude, but is it enough for 4 or 5 exercises? I generally do 3 or 4 exercises for each muscle ..

I mean 4 chest + 3 Triceps exercise..

what do you think about that? should i add some exercises to this program?

[md0n]

Originally Posted by juve07

If you wanna go with the split above something like this would work:

Chest/Tricep
1) Bench Press 3x5
2) Incline Dumbell Press 4x10-15
3) Dips 3xfail
4) Skull Crushers 3x10-15

Back/Bicep
1) Deadlift ramp to heavy set of 5
2) Wide grip pull ups or lat pull downs 4x10-15
3) Some kind of row (Bent Row or Cable Row) 4x10-15
4) Barbell Curls 4x10-15
5) Preacher Curls 4x10-15

Shoulders/Legs
1) Squats 3x5 + 2x10-15
2) Stiff Legged Deadlits (not sure about the reps here maybe someone else could weigh in)
3) Barbell Shoulder Press 3x5
4) Lateral raises 4 or 5x10-15

Note: I don't like doing shoulders and bis together when I'm doing a split. You'll also notice that for each muscle the first exercise is a compound in a lower rep range so you can focus on adding weight each workout and using the following exercises as accessory hypertrophy work.

I was looking at this routine again.
Would it be ok to add pushups on chest day and do the pullups and lat pull downs on back day?
Also instead of inclined dumbell press, can I use a barbell instead? I don't have dumbbells
and I'm thinking of adding leg extensions on leg days.

[md0n]

I also need another exercise for shoulders, I don't have equipment to do Lateral raises.