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  1. #1
    Registered User quadmonium's Avatar
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    Lightbulb Give your a 3-day split

    k, im not a beginner in the sense that i have lifted for about 8 months after i got out of high school sports. I need a good 3 day workout. what do you recomend, im pretty damn strong in the back and legs and triceps, but im not that big. help!!! i would like to limit my time at the gym to only 3 days 1-1 1/2 hours a day. im going for maximum Mass. I take multi vitamins and a whey shake after my workout. Thanks!!
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  2. #2
    Registered User Levrone2000's Avatar
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    3 day split:

    Monday: Chest/Triceps/Front and side delts
    Wednesday: Legs
    Friday: Back/Traps/Biceps/rear delts
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  3. #3
    Registered User musmar's Avatar
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    musmar is just really nice. (+1000) musmar is just really nice. (+1000) musmar is just really nice. (+1000) musmar is just really nice. (+1000) musmar is just really nice. (+1000) musmar is just really nice. (+1000) musmar is just really nice. (+1000) musmar is just really nice. (+1000) musmar is just really nice. (+1000) musmar is just really nice. (+1000) musmar is just really nice. (+1000)
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    Wink Split

    Monday: Chest-Delts-Tris
    Wedns: Legs, abs
    Friday: Back, Biceps

    M.
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  4. #4
    Strength Enthusiast Retardo-pex's Avatar
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    Monday-Chest/Back(includes traps)
    Wednesday- Legs/abs/forearms
    Friday- shoulders/arms

    that was b4 wrestling started it was giving me some good gains. But after wrestling, I think I'm gonn go with the Max-OT 5 day split.
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  5. #5
    Registered User The MYTH's Avatar
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    hey i've been trying out max-ot its a really good program after im done w/ the 12 weeks ill probably go back to high volume (I.C.E. type training) as it was showing good results but i finally plateau'd
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  6. #6
    Registered User collosus's Avatar
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    Recently i have been training the same as levrone and its workin for me.
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  7. #7
    Registered User Panzertitz's Avatar
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    Monday: Back, legs, biceps. (deadlift, squat, chins etc.)
    Wednesday: Chest, triceps, shoulders, abs. (bench press, military press etc.)
    Friday: Full body (deadlift, benchpress, squat, chins, military press etc.)

    With this workout you will build muscle quick and you will also be able to improve your lifting stats easy, for example your bench press or deadlift.

    Good luck man !
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  8. #8
    Strength Enthusiast Retardo-pex's Avatar
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    Originally Posted by Panzertitz View Post
    Monday: Back, legs, biceps. (deadlift, squat, chins etc.)
    Wednesday: Chest, triceps, shoulders, abs. (bench press, military press etc.)
    Friday: Full body (deadlift, benchpress, squat, chins, military press etc.)

    With this workout you will build muscle quick and you will also be able to improve your lifting stats easy, for example your bench press or deadlift.

    Good luck man !
    This threads so old the op might be your dad man.
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