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  1. #1
    Registered User messimessi's Avatar
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    3 day work-out (2 muscle group per work-out)

    Can somebody point me in the right direction of a good work out? Or tell me your work-out for me to copy.

    I've no where to do pull ups but have bench, barbell, dumbells, squat/dip rack.

    I was doing Mark Rippetoes starting strength for a couple of month but I dont think its for me.

    Think its time for a change...

    Any help is much appreciated. Cheers.
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  2. #2
    Registered User messimessi's Avatar
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  3. #3
    Banned PTCFAIRFIELD's Avatar
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    Okay so it's time for a change huh? Try working out 5 days a week Mon-Fri. Chest/Tri on Mon, Back/Bi on Tues, Legs on Wed, Chest/Tri on Thurs, Back/Bi on Fri, Sat off Sun off Monday Legs and keep the pattern going. Do abs every workout, in between other sets. Do calves and forearms every other day in between other sets. Do HIIT twice a week. Try "The 8 Sprint Workout". It increases HGH by 530 percent and you can find a quick and easy explanation for it on google. Eat 1.5 timse your bodyweight in grams of protein per day and drink your bodyweight in ounces of water per day. I bet you will see some amazing gains.
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  4. #4
    Registered User messimessi's Avatar
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    Cheers dude. The 5 day workout is a possibility but I reckon I'll struggle.

    What I was really looking for as well is actual exercises for each muscle group and amount of reps and so on just so I know I'm not under doing it or over doing it. Again, any help appreciated.

    Cheers.
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  5. #5
    Training For Chest Hair rdferguson's Avatar
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    If you insist on doing a split program, I'd consider a Push/Pull rather than 3-day bodypart split, at least to start out with. How's this sound?

    Push:
    - Squats 3x5
    - Bench Press 3x5
    - Press or Dips 3x5

    Pull:
    - Deadlift 1x5
    - Pendlay Row 3x5
    - 1-arm DB Row 3x10/side

    Train Mon/Wed/Fri, alternating between push and pull every session, so that after 2 weeks you've done each session 3x.
    SQ 2x150kg BP 95kg DL 190kg OHP 60kg @ 70kg

    You can work out without training, but you can't train without working out.

    The noob effect, as explained by Greg Everett: "You take someone who's totally sedentary and you can get 'em stronger by making them pick their nose vigorously for an hour a day."

    http://onemoreplate.blogspot.com.au/
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  6. #6
    Registered User messimessi's Avatar
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    Seems a bit similar to SS, was looking for a bit of variety, maybe a bit more dumbbell work...
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  7. #7
    Registered User messimessi's Avatar
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    Right.. this is probably ridiculous but I'm just trying to put something together.

    Chest/tri –

    Bench 3x8
    Dumbbell flye 3x8
    Dumbbell incline bench press 3x8
    Dips 3x8
    Lying tricep extension 3x8
    Bench dip 3x8


    Back/bi –

    Deadlift 3x5
    Barbell bent over row 3x8
    One-arm row 3x10
    Dumbbell bicep curl 3x10
    Incline dumbbell bench curl 3x8
    Barbell curl 3x8


    Legs –

    Squat 3x8
    Deadlift 3x5
    Leg extension 3x10

    Abwork-
    Sit ups, standing torso twist, reverse crunch.

    Forearm-
    Barbell twists? No too sure on many exercises for forearms.




    This is probably a load of **** but just trying to come up with something. Tell me what you think or laugh at me, whatever haha.
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  8. #8
    Registered User messimessi's Avatar
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  9. #9
    Registered User 90x's Avatar
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    if your going to do a three day split, are you planning on doing it 1 or 2x a week?

    I used to do back/bi, chest/tri, and legs/shoulders.

    However my new routine is like this (This is for cutting)

    Chest/Biceps

    Barbell Bench- 4x8
    Dumbbell Incline Bench- 4x8
    Chest Flyes- 4x8
    Chest Dips- 4x til failure

    Biceps

    Curl- 3x8
    Hammer- 3x8
    Preacher- 3x8



    Back

    Deadlift 4x8
    Barbell Row 4x8
    T Bar Row 4x8
    Lat Pulldowns 4x8

    Triceps

    Close Grip Bench 3x8
    Skull Crushers 3x8
    Rope Pulldowns 3x8
    Dumbbell Dips 3x8

    Legs

    Squats 4x8
    Leg Press 4x8
    Leg Extensions 4x8
    Leg Curls 4x8
    Barbell Calf Raises 4x15

    Shoulders

    Barbell Press 3x8
    Dumbbell Press 3x8
    Side Lateral 3x8
    Wide Grip Upright Row 3x8
    Shrugs 3x8


    I now do monday, wednesday, friday lifting, and the remaining days Insanity Cardio.

    When I am off my cut, I will do monday,tuesday,wednesday lifting, one day break, than repeat the process. I got great results doing each muscle twice within 7 days.
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  10. #10
    Registered User messimessi's Avatar
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    I'm not too sure what to do now.

    I think I'll give the 5 day workout a go as of next week.

    Can somebody post there work outs for

    CHEST/TRI

    BACK/BI

    LEGS/SHOULDERS

    or tell me if the stuff I've posted above is a load of balls or what.



    EDIT: What I'm really looking for is gains, defo not cutting yet. Would 5 day suit me better to 3 day then...
    Last edited by messimessi; 05-13-2010 at 02:30 PM.
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  11. #11
    Registered User Todd234's Avatar
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    5 day workout

    Originally Posted by PTCFAIRFIELD View Post
    Okay so it's time for a change huh? Try working out 5 days a week Mon-Fri. Chest/Tri on Mon, Back/Bi on Tues, Legs on Wed, Chest/Tri on Thurs, Back/Bi on Fri, Sat off Sun off Monday Legs and keep the pattern going. Do abs every workout, in between other sets. Do calves and forearms every other day in between other sets. Do HIIT twice a week. Try "The 8 Sprint Workout". It increases HGH by 530 percent and you can find a quick and easy explanation for it on google. Eat 1.5 timse your bodyweight in grams of protein per day and drink your bodyweight in ounces of water per day. I bet you will see some amazing gains.
    Hey im thinking about trying your workout but i have a few questions. What is hiit twice a week and thought it was bad to workout abs everyday?

    -Todd
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  12. #12
    Registered User messimessi's Avatar
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  13. #13
    XERXES YGGDRASIL InclineDBPresss's Avatar
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    I'd do this

    Legs/shoulders monday
    Chest/tri/abs wednesday
    Deadlift/back/bicep friday
    My training log:

    http://forum.bodybuilding.com/showthread.php?t=143412923
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  14. #14
    Registered User luvfit's Avatar
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    Originally Posted by Todd234 View Post
    Hey im thinking about trying your workout but i have a few questions. What is hiit twice a week and thought it was bad to workout abs everyday?

    -Todd
    hey every1 works out diferently but normally you should not train a muscle group everyday ...

    muscles grow in rest time and usually it is a good idea to leave atleast 1 days rest inbetween training also abs should be treated as any other muslce..for some reason every1 thinks abs are diffrent and will sit in the gym doing 100s of sit ups ...you wouldn't lie on the bech doing 100s of chest press with no weight on the bar would you ...you should be aiming to do the same as you would with other muscle for example i train in 3 sets of 10 reps aiming to fail between 8-10 reps and this is no different for abs ..if your training abs properly it would also be quite hard to do them everyday !

    as for the training programme if your looking to train 3 times a week a programme you could use is ..

    chest/bi's

    chest...
    bench press 3x10
    incline bench press 3x10
    chest dumbbel fly's 3x10

    bi's...
    dumbbel curls 3x10
    hammer dumbbel curls 3x10
    barbel curls 3x10

    lat's/tri's

    lat's...
    bent over 1 arm dumbbels row 3x10
    bent over barbel row 3x10
    bent over reverse fly (hits rear delts aswel) 3x10

    tri's...
    tricep bent over extension 3x10
    seated tricep press 3x10
    lying overhead tricep press 3x10


    delts/and either abs or legs if you only wanting to do 2 muscle groups per workout

    delts..
    seated dumbbel press 3x10
    standing fly's 3 x10
    barbel press 3x10

    hope that helps
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  15. #15
    The Grammar Nazi BG5150's Avatar
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    3 days a week? Bill Starr's 5x5.

    If you have any trees nearby, you can probably do chins.

    Or better yet, if you have a doorway in your house you definitely can do them: http://www.overstock.com/Sports-Toys...7/product.html

    /thread
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    --The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
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