I am 16y/old. I was wondering if this routine would be any good since I really can't come up with a decent full body workout. Have been working with a chest, shoulders, tricep 2x a week and back, biceps, abs, legs 2x a week (4 days in total workout)
New Workout Idea
Day 1: Chest/Bicep
Day 2: Back/Triceps
Day 2: Legs/Shoulders
- Abs - Probably always tbh
Chest:
Incline Dumbell Press 4 x 8-12
Bench Press 3 x 8-12
Inclince Dumbell Flies / Cable Flys 3 x 8-12
Pec Dec 3 x 8-12
Chest Dips FAILURE
Bicep:
EZ Barbell Curls 3 x 8-12
Preacher Cruls 3 x 8-12
Hammer Curls 3 x 8-12
Back:
Pullups 3 x 5
Lat Pulldowns 3 x 8-12
Barbell Row 3 x 8-12
Deadlifts 3 x 8-12
Shoulders:
Military Press 3 x 8-12
Front Raises 3 x 8-12 (Probably will take out so my rear delts/ front delts arent to unbalanced)
Lateral Raises 3 x 8-12
Face Pulls 3 x 8-12
or
Rear Delt Raises 3 x 8-12
Triceps:
Skull Crushers 4 x 8-12
Pushdowns 3 x 8-12
Legs:
Squats 3 x 8-12
Lunges 3 x 8-12
Leg Curls 3 x 8-12
Leg Raises 3 x 8-12
Calf Raises 3 x 8-12
Abs:
Hanging Legs Raises
Hanging Side Raises
Rollouts
Plank
Side Plank
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Thread: 3 Day Split - Any Good?
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03-23-2018, 11:58 AM #1
3 Day Split - Any Good?
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03-23-2018, 12:05 PM #2
- Join Date: Dec 2017
- Location: United Kingdom (Great Britain)
- Posts: 1,048
- Rep Power: 6166
Good job you dont need to come up with one then... Because you should run one that is written by someone more experienced than yourself.
There are a few in the sticky threads. I recommend Fierce 5 novice.
What you have come up with isnt a program, its a list of arbitrary days/exercises/sets and reps with no balance/progression/fatigue management/reset procedures etc.
You're young, its all good, wish I started fierce 5 at 16 instead of 20, would have made mad gains by now
Training is just the spark, nutrition and recovery are the fuel source, they are just as important if not more so. Sticky threads in the nutrition forum will help if youre unsure.FMH Crew resident manlet
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03-23-2018, 12:30 PM #3
- Join Date: Apr 2006
- Location: Bristol, United Kingdom (Great Britain)
- Age: 41
- Posts: 2,585
- Rep Power: 22565
^ Pretty much.
Here is the list I usually post for novices to choose from.
Viking's
https://forum.bodybuilding.com/showt...hp?t=172565211
Candito's
http://www.canditotraininghq.com/free-programs/
Fierce 5
http://forum.bodybuilding.com/showth...hp?t=162916931
Helms's Big 3 Routine
https://rippedbody.com/the-big-3-routine/
GZPLC
https://forum.bodybuilding.com/showt...hp?t=174476351
Towerbrah's
http://forum.bodybuilding.com/showth...hp?t=166807431
Stronglifts
http://stronglifts.com/5x5/
Starting Strength
https://forum.bodybuilding.com/showt...hp?t=158406513
Allpro's
http://forum.bodybuilding.com/showth...hp?t=160947761
Powerlifting to Win
http://www.powerliftingtowin.com/programmingtowin/
Beginner's Powerbuilding
https://forum.bodybuilding.com/showt...hp?t=169993933
Washed-up meathead
https://www.defrancostraining.com/we...astards-part3/"Listen, I want you to come down here and go dancing with me and we'll have fun together. You know you like The Spaniard, you know you like The Sith Lord, you know that. Hello? You're blushing, I know you're into The Sith Lord, I know it! Hello? Hello? Helloooo? Aww I lost connection."
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