I'm trying to create a good 3-day split routine that hits all the body parts. I have been lifting for about 2 years now as an athlete and I want to start gaining some mass. I'm in ROTC at my university so it is hard to set up a nice routine that won't interfere with my physical training which is 3 days a week(Monday and Wednesday mornings, and Thursday afternoons). I am switching from a 3-day full body routine that helped me gain a lot of strength but I want to start gaining mass.
How's this:
Day 1-Chest/tri
Barbell bench/Dumbbell bench(Week 1 I'd go barbell and Week 2 I'd go dumbbell, then barbell, and so on)
Barbell incline bench/Dumbbell incline
Barbell decline bench/Dumbbell decline
Face crushers
Tricep kick backs
Dips
Day 2-Back/Bi
Deadlift
Barbell bentover rows
Lat pull downs
Close cable rows
Concentration curls
Standing barbell curls
Day 3-Legs/Shoulders
Back squat/Front squat(Same deal as bench, back squat one week then front squat the next...)
Barbell lunges
Calf raises
Dumbbell shoulder press
Lateral raises
Front lateral raises
And that's it. Please give me some feedback... I am trying to gain mass and think a split is the best, based on what I've read. Thanks.
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Thread: Good 3-day split?
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10-01-2010, 10:04 AM #1
Good 3-day split?
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10-01-2010, 10:39 AM #2
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10-01-2010, 12:08 PM #3
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10-01-2010, 03:37 PM #4
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10-01-2010, 05:02 PM #5
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