3 Day A Week Lifting

[OHIOSTEVE]

If you could only lift 3 days a week but had as much time on those 3 days as you needed, what muscle groups would you combine each day? bis...tris...back...chest...legs...shoulders...abs ... how would you mix those up to get the best workout for each?

[1stindoor]

I would do:
Day One (mon?): Chest, Shoulders, Tris
Day Two (wed?): Back, Bis
Day Three (fri?): Legs (quads, hams, calves)

This is assuming you are only doing one bodypart a week. Abs I would do everytime, as that would be everyother day.

[A.FreeRadical]

I would do:
Day One (mon?): Chest, Shoulders, Tris
Day Two (wed?): Back, Bis
Day Three (fri?): Legs (quads, hams, calves)

This is assuming you are only doing one bodypart a week. Abs I would do everytime, as that would be everyother day.

I like your muscle mix, but I would change the line up.

Day One (mon?): Chest, Shoulders, Tris
Day Two (wed?): Legs (quads, hams, calves)
Day Three (fri?): Back, Bis

My thinking is the shoulders get hit hard on Monday and this way they have a rest until Friday (4 days). From Friday to Monday (3 days). It is hard to do anything with back and bis that don't require at least some heavy shoulder support.

If I am missing something, please point it out to me. I don't want to be giving out bad recommendations.

Steve, the problem I have with a 3 day split for a longer session is you can't give it your all for more than about 45-60 minutes. (At least, I can't. If I could, I would try more weight. )

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aA.FreeRadical a

[OHIOSTEVE]

this is for my wife...she wants to lift 3 days and do cardio 3 days 1 day off

[A.FreeRadical]

this is for my wife...she wants to lift 3 days and do cardio 3 days 1 day off

I still wouldn't change my recommendation. Are you calling me a sexist?

Just kidding.

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aA.FreeRadical a

[Hibiscus09]

It's what I'm doing right now.

Tuesday: Chest, Shoulders, Hamstrings

Thursday: Back & Arms

Saturday: Quads, Calves

I do cardio on Monday, Wednesday Friday & hit my abs on those days in an ideal world.

[Hibiscus09]

Oh, and I save quads for Saturdays because I run on M-W-F and sore quads and running do not go together well. It's hard enough to keep it up after hamstrings.

I agree with the 45 to hour thing. No need to go longer than that -- plus, I can't go longer than that when I'm lifting heavy!

[Cayenne]

This three-day split worked well for me (before I started working out more frequently):

Monday - chest and triceps
Wednesday - back and biceps
Friday - legs and shoulders
Every other workout - abs

I did cardio on Tuesday, Thursday, and maybe a little on Saturday or Sunday.

[ShadowRydr]

I'm trying something different for this 10 week split. I'm trying to really blast my arms on one of the days to see if I can shock a bit of growth into them. I don't know about growth, but I just did the workout yesterday, and my arms are looser than overcooked spaghetti..

Tues - Chest and Shoulders, Back
Thurs - Legs and Abs
Weekend - Bi's, Tri's, A bit more Ab work.

[nikokai]

3 day split

Day 1 - Chest, Shoulders
Day 2 - Legs, Triceps
Day 3 - Back, Biceps, Calves

[1stindoor]

I like your muscle mix, but I would change the line up.

Day One (mon?): Chest, Shoulders, Tris
Day Two (wed?): Legs (quads, hams, calves)
Day Three (fri?): Back, Bis

My thinking is the shoulders get hit hard on Monday and this way they have a rest until Friday (4 days). From Friday to Monday (3 days). It is hard to do anything with back and bis that don't require at least some heavy shoulder support.

aA.FreeRadical a

I think your three day plan looks better. I should have thought thru the whole push/pull stuff with shoulder involvement. Good catch.

[ChocoChick]

It's what I'm doing right now.

Tuesday: Chest, Shoulders, Hamstrings

Thursday: Back & Arms

Saturday: Quads, Calves

I do cardio on Monday, Wednesday Friday & hit my abs on those days in an ideal world.

What do you do for hamstrings? I find that so many hamstring exercises also hit the quads and vice versa. SLDLs and curls and...????

[Titan1969]

I had to prioritize some bodyparts because of either size or quality. So I do calves first 3 days a week...they are the worst bodypart. Shoulders come first on the other day. So if you have a certain area that is lagging do that first and do your better parts last. The split really doesnt matter as long as your making progress each week. Ive done every split imaginable and in the en

Tony Kehl
Developing Fitness Programs for Individuals
simplefitness@comcast.net
http://home.comcast.net/~simplefitness
d they all worked...I never get bored!