Best 3 way split?

[TheBeast29]

I'm going to lift mondays, wednesdays and fridays. Whats the best split? I was thinking of chest/triceps, back/biceps, shoulders/legs.

[tyler_tg]

if i were to use a 3 day i would go for chest bi's , back tris legs,shoulders. kinda a push pull thing whenever i did back and then my bis my bi's would be so exausted i couldent have a decent bi workout. personal prefrence tho.

[AUSSIE PRIDE]

Try:

Day 1- Legs
Day 2- Chest,shoulders,triceps
Day 3- Back and biceps

[VileHand]

Originally posted by TheBeast29
I'm going to lift mondays, wednesdays and fridays. Whats the best split? I was thinking of chest/triceps, back/biceps, shoulders/legs.

That's exactly the routine I follow, except I throw in calves on Monday & Friday.

------------------------------
MONDAY:
-Chest-
*BB Incline Press
*Dips (lean in - emphasis on chest)

-Tris-
*BB Decline CGBP
*BB Skull Crushers

-Calves-
*Standing BB Calf Raise


WEDNESDAY:
-Back-
*BB Bent Rows
*BB Classic Deadlift

-Bis-
*BB Biceps Curl
*BB Reverse Preacher Curl


FRIDAY:
-Legs-
*BB Front Squat
*BB SLDL

-Shoulders-
*BB Shrugs
*BB Military Press

-Calves-
*Standing BB Calf Raise
------------------------------------

[TheBeast29]

Have you gotten good results? How many reps/sets?

[sword chucks]

Monday legs- squats, sldl, calf raise, front squat, leg press, hack squat are all good exercises

Wednesday chest, shoulders, tris- do heavy presses for chest, military presses and side/rear lateral raises for delts, and a tricep-based press for triceps. A direct extension movement can be dont at the end, too.

Friday back, bis, forearms- deadlifts, rows, pull ups, pull downs, shrugs, and power cleans for back, a few sets of db curls for bis, and forearm curls/extensions for forearms.

6-9 sets for big muscles and 3-4 for smaller is best.

You will need to change it aroudn more accordign to your goals, though.

[em_]

i do

Day 1:

chest, showlders, abs

day 2:

biceps, triceps forearms

day 3:

back, legs