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  1. #1
    Registered User Phrankman's Avatar
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    Exclamation Need a new split

    Ok usually my split would look something like this:

    monday-chest/bi's
    wednesday-legs
    saturday-shoulders/tri's
    sunday-back/abs

    now, do to my busy schedule, school, work, etc, i can only afford to workout on monday, wednesday, and saturday, so can anyone here give me a good 3-day split, thanx guys.
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  2. #2
    Registered User Phrankman's Avatar
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  3. #3
    Train smarter not harder amusclehead's Avatar
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    this is what i'm doing right now. i like it because it's so different than my old 5day split and is so re-energizing(After almost 2yrs. of a 5day split, heh)

    cycle 1:

    MPart A, 8reps)
    Hack Squat 2
    ATF squat, 1
    bench, 2
    pull-up(Wide-grip), 3
    bent-over rows, 1
    skull-crushers, 2
    cable pressdowns, 2
    db curl, 1 (friday: 2)
    hammer curl,2 (friday: 1)
    bent-over laterals, 2


    W: (part B, 8reps)
    stiff-leg deadlift, 2
    incline db press, 2
    close-grip bench, 2
    dips, 2
    bent-over rows, 3
    pull-up(Wide-grip), 1
    military press, 2
    bb curl, 2
    hammer curl,1
    db shrug, 2

    F: repeat M (part A, 6reps)

    cycle 2:

    M- repeat last W (part B, 6reps)
    W- repeat last F (part A, 5reps)
    F- repeat M (part B, 5reps)


    and for weights, I planned on doing like this

    M- 8reps
    F- add 5pds from M, 6reps
    next W- add 5pds from last F, 5reps

    Then that finishes cycle 1 and 2, then i re-start. If I did 8reps on the M, then I add 5pds. and try again for 8reps. If I didn't get 8reps on cycle 1, then I do the same weight and try to hit 8 reps again.

    So that way it incorporates some principles form HST(like adding an obligatory 5pds the next workout)

    So say I benched 200pds, and it went like this:

    m-200*7
    f-205*5
    w-210*4

    then since i didn't hit 8,6,5, i wouldn't add 5pds. the next week and i would repeat like this:

    m-200*8
    f-205*6
    w-210*5

    since i hit my target, i would add 5pds
    m-205
    f-210
    w-215
    Booo
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