3 days on 1 day off?
hows my split look 3 days on 1 day off.
3 days on one day off
DAY 1-back and bis
Deadlift-5x5
Rows-5x5
Pull ups-3xfail
DB rows-3x10,8,6
Lat pull downs-3x10,8,6
BB curls-3x10
Preacher curls-3x8
Hammercurls-3x8
DAY 2-legs and shoulders/traps
Squats-5x5
Leg press-3x8
Leg curls-3x10
Leg extensions-3x10
Calve raises 3x30
Front later raises-3x10,8,6
Military press-5x5
Side raises-3x10,8,6
BB shrugs-3x10,8,6
DAY 3-chest and tris
Flat BB bench 5x5
Incline DB press- 3x10,8,6
DB flies-3x10,8,6
Dips-3x8
Tricep pushdowns-3x10
Skull crushers-3x8
usually do abs every other day. My body responds well to high volume...
|
|
Results 1 to 11 of 11
Thread: 3 days on 1 day off?
-
11-18-2010, 09:14 PM #1Registered User
- Join Date: Sep 2010
- Age: 29
- Posts: 443
- Rep Power: 239
3 days on 1 day off?
Last edited by SUPERMANNNNN; 11-18-2010 at 09:33 PM.
SUB TO MY WORKOUT LOG~~~~~~~~~~~~~~~~~~~~~
http://forum.bodybuilding.com/showthread.php?t=129421071
phillipeans 4:13 "I can do all things through Christ who strengthens me"
Whey protein
Creatine
multi-V
Fish Oil
BCAA
"Working out is my partying
Protein Shakes are my beer
Amino Acids are my shots
The Pump is my Drunk
And the pain the next morning is my Hangover"
-
11-18-2010, 09:30 PM #2Registered User
- Join Date: Sep 2010
- Age: 29
- Posts: 443
- Rep Power: 239
Bump
SUB TO MY WORKOUT LOG~~~~~~~~~~~~~~~~~~~~~
http://forum.bodybuilding.com/showthread.php?t=129421071
phillipeans 4:13 "I can do all things through Christ who strengthens me"
Whey protein
Creatine
multi-V
Fish Oil
BCAA
"Working out is my partying
Protein Shakes are my beer
Amino Acids are my shots
The Pump is my Drunk
And the pain the next morning is my Hangover"
-
11-18-2010, 09:31 PM #3Registered User
- Join Date: Sep 2009
- Location: United States
- Age: 39
- Posts: 941
- Rep Power: 11785
bicepts.
tries.
-
11-18-2010, 09:33 PM #4Registered User
- Join Date: Sep 2010
- Age: 29
- Posts: 443
- Rep Power: 239
my bad? anything to critique?Originally Posted by jimmyk21
SUB TO MY WORKOUT LOG~~~~~~~~~~~~~~~~~~~~~
http://forum.bodybuilding.com/showthread.php?t=129421071
phillipeans 4:13 "I can do all things through Christ who strengthens me"
Whey protein
Creatine
multi-V
Fish Oil
BCAA
"Working out is my partying
Protein Shakes are my beer
Amino Acids are my shots
The Pump is my Drunk
And the pain the next morning is my Hangover"
-
-
11-18-2010, 09:45 PM #5Registered User
- Join Date: Sep 2010
- Age: 29
- Posts: 443
- Rep Power: 239
bump come one anyone
SUB TO MY WORKOUT LOG~~~~~~~~~~~~~~~~~~~~~
http://forum.bodybuilding.com/showthread.php?t=129421071
phillipeans 4:13 "I can do all things through Christ who strengthens me"
Whey protein
Creatine
multi-V
Fish Oil
BCAA
"Working out is my partying
Protein Shakes are my beer
Amino Acids are my shots
The Pump is my Drunk
And the pain the next morning is my Hangover"
-
11-18-2010, 10:03 PM #6Registered User
- Join Date: May 2009
- Location: Canada
- Age: 37
- Posts: 3,108
- Rep Power: 540
I see a number of issues with your routine. I also see that you are 15, 5'11" and 160lbs. Have you considered one of the novice programs in the stickies, like SS or All Pro's?
GOMAD!
-
11-18-2010, 10:04 PM #7Registered User
- Join Date: Sep 2010
- Age: 29
- Posts: 443
- Rep Power: 239
what are the issues? and yes i just think i respond better with volume and madcows did not have it, im sittting about 170 now.
SUB TO MY WORKOUT LOG~~~~~~~~~~~~~~~~~~~~~
http://forum.bodybuilding.com/showthread.php?t=129421071
phillipeans 4:13 "I can do all things through Christ who strengthens me"
Whey protein
Creatine
multi-V
Fish Oil
BCAA
"Working out is my partying
Protein Shakes are my beer
Amino Acids are my shots
The Pump is my Drunk
And the pain the next morning is my Hangover"
-
11-18-2010, 10:08 PM #8Registered User
- Join Date: Sep 2010
- Age: 29
- Posts: 443
- Rep Power: 239
dang i need to stick with madcows its working fine. sorry. stupid thread.
SUB TO MY WORKOUT LOG~~~~~~~~~~~~~~~~~~~~~
http://forum.bodybuilding.com/showthread.php?t=129421071
phillipeans 4:13 "I can do all things through Christ who strengthens me"
Whey protein
Creatine
multi-V
Fish Oil
BCAA
"Working out is my partying
Protein Shakes are my beer
Amino Acids are my shots
The Pump is my Drunk
And the pain the next morning is my Hangover"
-
-
11-18-2010, 10:56 PM #9you don't have a link to that by any chance?Originally Posted by SUPERMANNNNN
-
11-18-2010, 11:49 PM #10Never get outworked
- Join Date: Oct 2007
- Posts: 20,242
- Rep Power: 34854
http://madcow.hostzi.com/5x5_Program/Linear_5x5.htmOriginally Posted by TFCboy
Great routine. I'm running it again (modified with a 4th day and a few more isolations but the basic framework and progression is the same).Bench: 572lbs (https://m.youtube.com/watch?v=9RrAfn0TfkY&feature=youtu.be)
Squat: 924lbs (https://youtu.be/hnvJ0SdCYKw)
Deadlift: 924lbs (https://youtu.be/KDS6TQ_--eM)
Bent Over Row: 485lbs (https://youtu.be/dc-t9k3f208)
Over Head Press: 405lbs (https://youtu.be/h3o4jOBa8IM)
-
11-19-2010, 07:18 AM #11Registered User
- Join Date: Sep 2010
- Age: 29
- Posts: 443
- Rep Power: 239
may i ask where u throw the fourth day in and what isoS?Originally Posted by AusPower
SUB TO MY WORKOUT LOG~~~~~~~~~~~~~~~~~~~~~
http://forum.bodybuilding.com/showthread.php?t=129421071
phillipeans 4:13 "I can do all things through Christ who strengthens me"
Whey protein
Creatine
multi-V
Fish Oil
BCAA
"Working out is my partying
Protein Shakes are my beer
Amino Acids are my shots
The Pump is my Drunk
And the pain the next morning is my Hangover"
Similar Threads
-
3 days on, 1 day off?
By rock23242 in forum Workout ProgramsReplies: 2Last Post: 03-23-2006, 06:52 AM -
3 days on 1 day off?
By BGS in forum Workout ProgramsReplies: 3Last Post: 02-16-2006, 08:19 AM -
3 days on, 1 day off
By TVbuster in forum Workout ProgramsReplies: 3Last Post: 11-04-2005, 04:14 AM -
3 days on 1 day off with a 3 day split?
By yall_kno_nick in forum Teen BodybuildingReplies: 1Last Post: 12-14-2004, 05:10 PM -
3 days on, 1 day off a good schedule?
By Krackerotto in forum Teen BodybuildingReplies: 0Last Post: 03-10-2004, 09:14 PM
Bookmarks