Choosing a 3-day split. Also need advice on alternative excersises.

[Hurt_Conveyor]

Hi,

I've only just registered on this board but Ive used it for a good couple of months now and it's a great source of information.

To cut a long story short, I've been doing some high frequency splits, the last workout I chose was taken from Brit_beefs excellent post on 'doing the splits' for about a month (high freq split). I have been alternating it day on day off and doing cardio / abs on the off days. I think I'm ready for something new and I've been looking @ 3 day splits because at the mo a 3 day split would fit in nicely with my cardio.

I workout at home, I just have a bench with leg / butterfly attachments, barbell, dumbbells, pull-up bar and some cardio stuff. So I'm a bit limited on what I can train with (I do plan on upgrading the home gym after I get on at the missus ) and I was hoping someone could help me replace a couple of exercises in this 3 day split, I like the look of, in brit beefs post. There's a few alternative choices for people training from home but there's a couple I still can't do.

Monday Legs/shoulders

Leg press (3 sets)
Leg extension (2 sets)
Leg curl (3 sets)
Standing calf raise (3 sets)
Seated dumbell press (3 sets)
Side laterals (2 sets)

Wednesday Back/biceps

Wide grip pulldowns (3 sets) *** Don't have cable***
Seated rows (2 sets) *** No equipment for this***
Hyperextensions (3 sets) ....don't 'think' I can do these
Shrugs (3 sets)
Barbell curls (3 sets)
Hammer curls (2 sets)

Friday Chest/triceps/forearms

Bench press (3 sets)
Incline dumbell press (3 sets)
Pushdowns (3 sets) ***Don't have cable***
Overhead dumbell extension (2 sets)
Wrist curls (2 sets)
Reverse wrist curls (2 sets)

I've marked above the exercises I have problems with, if someone could just help me replace them with the correct alternative that would be great as I'm still very new but eager to learn too.

Also would this workout be ok to incorporate cardio on every off day? I'm still trying to burn off a bit of fat at the moment, I was thinking about switching to the intermediate workout in about 4-6 weeks.

Hopefully want to know what i doing before the weekend is out so I can start next week

All help appreciated,
Cheers
Phil

[edit]

I've just seen another 3-day split in a magazine specifically for dumbell / barbell and my sort of bench. I don't know what to think so would I also like some opinions..

Monday: Shoulders / Triceps

1. Shoulder press: 3 sets - 10, 8 and 6 reps
2. Lateral raise 3 sets - 3 sets - 10, 8 and 6 reps
3. Bent-over Flye: 3 sets - 12, 10 and 8 reps
4. Lying french press: 3 sets - 10, 8 and 6 reps
5. Tricep Kickback: 3 sets - 12, 10 and 8 reps


Wednesday: Chest / Back / Biceps

1. Incline Bench press: 3 sets - 10, 8 and 6 reps
2. Bench press: 3 sets - 12, 10 and 8 reps
3. Bent over row: 3 sets - 10, 8 and 6 reps
4. Deadlift: 3 sets - 10, 8 and 6 reps
5. Chinup: 3 sets - till failure
6. Barbell curl: 3 sets - 10, 8 and 6 reps

Friday: Legs
1. Squat: 4 sets - 12, 10 and 8 reps
2. Lunge: 4 sets - 12, 10 and 8 reps
3. Stiff leg deadlift: 4 sets - 12, 10 and 8 reps
4. Leg curl: 4 sets - 12, 10 and 8 reps
5. Standing calf raises: 4 sets - 12, 10 and 8 reps

I take it in this routine I would add weight on as the reps go ??lower ?

[dilatedmind]

Originally posted by Hurt_Conveyor


I've just seen another 3-day split in a magazine specifically for dumbell / barbell and my sort of bench. I don't know what to think so would I also like some opinions..

Monday: Shoulders / Triceps

1. Shoulder press: 3 sets - 10, 8 and 6 reps
2. Lateral raise 3 sets - 3 sets - 10, 8 and 6 reps
3. Bent-over Flye: 3 sets - 12, 10 and 8 reps
4. Lying french press: 3 sets - 10, 8 and 6 reps
5. Tricep Kickback: 3 sets - 12, 10 and 8 reps


Wednesday: Chest / Back / Biceps

1. Incline Bench press: 3 sets - 10, 8 and 6 reps
2. Bench press: 3 sets - 12, 10 and 8 reps
3. Bent over row: 3 sets - 10, 8 and 6 reps
4. Deadlift: 3 sets - 10, 8 and 6 reps
5. Chinup: 3 sets - till failure
6. Barbell curl: 3 sets - 10, 8 and 6 reps

Friday: Legs
1. Squat: 4 sets - 12, 10 and 8 reps
2. Lunge: 4 sets - 12, 10 and 8 reps
3. Stiff leg deadlift: 4 sets - 12, 10 and 8 reps
4. Leg curl: 4 sets - 12, 10 and 8 reps
5. Standing calf raises: 4 sets - 12, 10 and 8 reps

I take it in this routine I would add weight on as the reps go ??lower ?

These are the excersizes that I would be doing. Most of the best mass builders are done with a barbell or dumbells.

[Hurt_Conveyor]

cheers for supporting that workout, i also like the look of it. Sorry if im asking a obvious question but am I right in thinking I would add weight as the reps go down....

Also does everyone do a couple of warmup sets /per body part ?

I'm interested in seeing a few other opionions on the other 3 day split I put down too...

Ta
HC

[Hurt_Conveyor]

Ok ive decided im goin to do this for 12 weeks and then see how i get on from there.

Before i start can someone tell me if I'm right in thinking I would add weight as the reps go down? ....

also I've never incorperated 'warmupsets' in any of my programs before, do you think it would be a good idea to start doing them ?

thanks

--------------------------------------

Monday: Shoulders / Triceps

1. Shoulder press: 3 sets - 10, 8 and 6 reps
2. Lateral raise 3 sets - 3 sets - 10, 8 and 6 reps
3. Bent-over Flye: 3 sets - 12, 10 and 8 reps
4. Lying french press: 3 sets - 10, 8 and 6 reps
5. Tricep Kickback: 3 sets - 12, 10 and 8 reps


Wednesday: Chest / Back / Biceps

1. Incline Bench press: 3 sets - 10, 8 and 6 reps
2. Bench press: 3 sets - 12, 10 and 8 reps
3. Bent over row: 3 sets - 10, 8 and 6 reps
4. Deadlift: 3 sets - 10, 8 and 6 reps
5. Chinup: 3 sets - till failure
6. Barbell curl: 3 sets - 10, 8 and 6 reps

Friday: Legs
1. Squat: 4 sets - 12, 10 and 8 reps
2. Lunge: 4 sets - 12, 10 and 8 reps
3. Stiff leg deadlift: 4 sets - 12, 10 and 8 reps
4. Leg curl: 4 sets - 12, 10 and 8 reps
5. Standing calf raises: 4 sets - 12, 10 and 8 reps