3 day work-out (2 muscle group per work-out)

[messimessi]

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.

[messimessi]

Bump

[PTCFAIRFIELD]

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.

[messimessi]

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.

[rdferguson]

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.

[messimessi]

Seems a bit similar to SS, was looking for a bit of variety, maybe a bit more dumbbell work...

[messimessi]

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.

[messimessi]

Bump

[90x]

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.

[messimessi]

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...

[Todd234]

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

[messimessi]

Bump

[InclineDBPresss]

I'd do this

Legs/shoulders monday
Chest/tri/abs wednesday
Deadlift/back/bicep friday

[luvfit]

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

[BG5150]

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

[Todd234]

Thanks for all the replies guys!!!