Calling All People With 3 Day Splits

[sdbolts512]

what does it look like??????

[BeanCoffee]

right now I do:

chest/tri
leg
back/bi

but i do it twice a week with sunday off

[sdbolts512]

right now I do:

chest/tri
leg
back/bi

but i do it twice a week with sunday off

what about shoulders?

[BeanCoffee]

whenever i do clean and jerks, usually on a leg day, i'll add some shoulder stuff in there.

[sdbolts512]

whenever i do clean and jerks, usually on a leg day, i'll add some shoulder stuff in there.

ok, that makes sense now.

my routine is the exact same except i train shoulders with back and bis. the only problem is that on that day it seems like its too hard to focus on each body part enough

[metallideth]

chest/back/abs

shoulders/traps/legs/abs

bi/tri/abs

[touchofevil04]

chest/bi/traps
legs/abs
back/shoulder/tri's

[sdbolts512]

chest/back/abs

shoulders/traps/legs/abs

bi/tri/abs

I was thinking about doing something like this but I thought that my triceps would still be sore from chest day (presses) by the time I got to arms.

for me, presses also hit my front delts pretty good so overtraining shoulders is always a problem I have to try to avoid.

its confusing for me trying to create a split that makes sure i don't overtrain anything

[metallideth]

I was thinking about doing something like this but I thought that my triceps would still be sore from chest day (presses) by the time I got to arms.

for me, presses also hit my front delts pretty good so overtraining shoulders is always a problem I have to try to avoid.

its confusing for me trying to create a split that makes sure i don't overtrain anything

well i do my split in the order that i wrote it and i don't really have much problems with my tri's. hopefully you'll find a split that works for you after looking at other people's routine.

[small2big1]

chest/bis
legs/shoulders
back/tris

[Shadix]

Chest/Tri
flat bench x 4
inc bench x 4
chest dips x 3
tri iso x 6
flys x 4

back/bi
deadlifts x 4
pullups x 2
bis iso x 6
lat row x 6
shrugs x 4 (Only day I could put them in)

legs/shoulders
squat x 4
mil press x 5
side raises x 4
calf raises x 6
ham raises x 3

Been at it for a month, and it's working great so far.

[shaneee]

Chest/bi's

Legs/shoulders

back/tri's

i like this MUCHH better than grouping chest/tris and back/bi's but it's all personal preference really.

[shaneee]

Chest/Tri
flat bench x 4
inc bench x 4
chest dips x 3
tri iso x 6
flys x 4

back/bi
deadlifts x 4
pullups x 2
bis iso x 6
lat row x 6
shrugs x 4 (Only day I could put them in)

legs/shoulders
squat x 4
mil press x 5
side raises x 4
calf raises x 6
ham raises x 3

Been at it for a month, and it's working great so far.

lol

[EPMD]

Chest/bi's

Legs/shoulders

back/tri's

i like this MUCHH better than grouping chest/tris and back/bi's but it's all personal preference really.

I agree that it's personal preference. I found my triceps were being used every day in the split you posted, so I stuck with:

Chest/Triceps
Back/Biceps
Rest
Legs/Shoulders
Rest

[Shadix]

Care to explain Shaneee?

[grim83]

monday
back/biceps

wednesday
chest/shoulders/triceps

friday
legs

personally i feel push pull legs is the most natural, and i grow well from it

[sdbolts512]

monday
back/biceps

wednesday
chest/shoulders/triceps

friday
legs

personally i feel push pull legs is the most natural, and i grow well from it

i would use that split but my two biggest weak points are shoulders and chest

[grim83]

i had the same problem, i had to experiment, but my chest and shoulders have come up. my best advice on chest is do a pre-exhaust routine. It would look like this

Pec-deck- 2x8-10 (to failure)
superset with
Incline press- 2x6-8

It also works with delts

[SouthernLord]

Chest/Shoulders/Tris

Quads/Hams/Calves

Back/Traps/Bis

[shaneee]

Care to explain Shaneee?

When working chest/tri you can't get as much out of the tricep part of your workout. Also when working back/bi you can't get as much out of the bicep part of your workout. That's why i group them how i do, to get as much out of each muscle group each workout as i possibly can.

But again it's all personal preference.

[sdbolts512]

i had the same problem, i had to experiment, but my chest and shoulders have come up. my best advice on chest is do a pre-exhaust routine. It would look like this

Pec-deck- 2x8-10 (to failure)
superset with
Incline press- 2x6-8

It also works with delts

yeah, i haven't done that in a long time. i'll start trying it again

[shainesboostin]

Chest/Tri
flat bench x 4
inc bench x 4
chest dips x 3
tri iso x 6
flys x 4

back/bi
deadlifts x 4
pullups x 2
bis iso x 6
lat row x 6
shrugs x 4 (Only day I could put them in)

legs/shoulders
squat x 4
mil press x 5
side raises x 4
calf raises x 6
ham raises x 3

Been at it for a month, and it's working great so far.

do you go to failure every set?

[Diskd]

day 1: chest/tris
day 2: back/bis
day 3: legs/shoulders
day 4: off
repeat

ive had great gains recently...i might move to a 4 day sometime soon though just to get more out of my triceps (oddly enough my biceps aren't too bad after doing back)

[Penetrators21]

day 1

barbell back sq

barbell straight leg deadlift

pistol sq with DBs or single leg bench squats with DBs

single leg straight leg deadlift with DBs or ham glute raises

occassional misc exercise

day 2

barbell bench press or DB bench press

Incline barbell press or incline DB press

Weigthed Dips

occassional misc exercise

Day 3

Weighted pull ups

Single arm DB row from 2 point stance

occassional misc exercise

reps and sets vary between 3-7 week intervals

MISC EXERCISES

muscle ups (pull ups to a dip)

weighted situps

cardio abdominal workout

Squat cleans

DB Snatch

Timed Hand Stands

[kevin128]

Chest/Tri
Back/Bi/abs
Leg/Shoulders
Chest/Tri
Back/Bi/abs
Leg/Shoulders
Off

i do just about every day, but only use weights on back day, other days i just do body weight.