Chest Day 1
BB Bench
DB incline
Flat Atrainer flys
Chinups
Incline Curls
Legs Day 1
Squats
SLDL
Standing Calf Raises
Crunches
Hanging Leg Raises
Back Day 1
BB underhand rows
Pullups
Military Press
Side Laterals
Dumbell Shrugs
Dips
Rope Pulldowns
REST
Chest Day 2
BB incline
DB Bench
Incline Atrainer Flys
Hammer Chins
Barbell Curls
Legs Day 2
Deadlifts
Front Squats
Seated Calf Raises
Crunches
Hanging Leg Raises
Back Day 2
BB overhand rows
Pullups
Military Press
Rear Laterals
CGBP
Tricep Extensions
REST
REPEAT
This is the split im thinking of trying.
A - Chest, (light back) Bi
B - Legs, Low back, Abs
C - Back, Shoulders, (light chest) Tri
Rest
Im hopeing that it wont lead to overtraining since its 5-6 days a week, but with short workout im hopeing it wont be too bad. i decided that instead of doing push/pull, that chest/bi and back/tri might be more optimal since my arms will be more fresh. also, on chest/bi day i chose pullups to hit my back lightly. same thing with back/tri i chose dips and cgbp to hit my chest lightly.
feedback please.
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Thread: 3 on 1 off - manly split
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04-06-2006, 10:25 AM #1
3 on 1 off - manly split
Old Journal: http://forum.bodybuilding.com/showthread.php?t=687501
New Journal: http://forum.bodybuilding.com/showthread.php?t=735012
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04-06-2006, 10:38 AM #2
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04-06-2006, 11:11 AM #3Originally Posted by Andrew.CookOld Journal: http://forum.bodybuilding.com/showthread.php?t=687501
New Journal: http://forum.bodybuilding.com/showthread.php?t=735012
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04-06-2006, 12:01 PM #4
- Join Date: Sep 2005
- Location: United States
- Age: 48
- Posts: 5,038
- Rep Power: 1173
Originally Posted by nbk
Anyway, Nothing wrong with hitting those exercises (some back on a chest day, or some chest on a back day) I just would hit them with the same focus that you would give anything, and not half ass it. If you decided it isn't enough recovery time, then you can always change it later, right?
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