Hi everyone, I was looking for a good compound workout to do and came across this one on the site. It is split into 4 days, however i do not have that much time because im a full time student and work almost full time. I can only dedicate 3 days a week to lifting. what would be the best way to split these workouts into 3 days? should i cut out some of the workouts? or if someone knows of a different 3 day compound workout that would help too. thanks
Here is the workout:
Monday
Pecs Incline Barbell Bench Press 4 sets 15, 8, 8, 6 reps
Pecs Flat Barbell Bench Press 4 sets 15, 8, 8, 6 reps
Pecs Dip 4 sets 15, 8, 8, 6 reps
Pecs Barbell Pullover 4 sets 15, 8, 8, 6 reps
Tuesday
Quads Barbell Squats 4 sets 15, 8, 8, 6 reps
Quads Front Barbell Squat 4 sets 15, 8, 8, 6 reps
Quads Sumo Deadlift 4 sets 15, 8, 8, 6 reps
Hamstrings Barbell Stiff-Legged Deadlift 4 sets 15, 8, 8, 6 reps
Wednesday
Cardio
Thursday
Delts Barbell Military Press 4 sets 15, 8, 8, 6 reps
Delts Barbell Upright Row 4 sets 15, 8, 8, 6 reps
Delts Barbell Clean and Press 4 sets 15, 8, 8, 6 reps
Friday
Lats Pull-up 4 sets 15, 8, 8, 6 reps
Lats Bent-Over Barbell Row 4 sets 15, 8, 8, 6 reps
Lower Back Barbell Deadlift 4 sets 15, 8, 8, 6 reps
Saturday + Sunday
Rest
|
Thread: 3 Day Compound Workout
-
01-01-2010, 01:16 PM #1
- Join Date: Oct 2009
- Location: California, United States
- Age: 37
- Posts: 42
- Rep Power: 0
3 Day Compound Workout
-
01-01-2010, 04:06 PM #2
-
01-01-2010, 04:56 PM #3
http://nutribody.com/files/5x5_intermediate_v0.3.xls
Crack on mateStats & Pics need updating
-
01-01-2010, 04:59 PM #4
-
-
01-03-2010, 09:12 AM #5
- Join Date: Dec 2008
- Location: Passaic, New Jersey, United States
- Age: 39
- Posts: 380
- Rep Power: 2263
Ok, well then your routine doesn't look too bad. One thing I would do is cut the cardio. Cardio burns calories and you need calories to gain size. You burn calories when you lift weights as it is. Try pyramiding the weights with every set. Start off with two very light warm up sets at the beginning of each workout. That's all you need to get the blood going in to that body part. And from there, keep increasing the weight with each set. How much weight exactly I can't tell you because I don't know how much you can handle, etc.
-
04-07-2014, 01:59 PM #6
Similar Threads
-
3 day mass workout
By greg in forum Teen BodybuildingReplies: 8Last Post: 01-23-2014, 04:50 PM -
Simple 3-day Compound Workout Program?
By idesigner in forum Workout ProgramsReplies: 4Last Post: 04-21-2007, 08:06 AM -
5 Day Compound Workout
By Watford Welsh in forum Workout ProgramsReplies: 1Last Post: 05-31-2005, 09:27 AM -
2 day split workout
By shakynoize2 in forum Teen BodybuildingReplies: 0Last Post: 06-28-2002, 07:25 PM
Bookmarks