hows my split look 3 days on 1 day off.
3 days on one day off
DAY 1-back and bis
Deadlift-5x5
Rows-5x5
Pull ups-3xfail
DB rows-3x10,8,6
Lat pull downs-3x10,8,6
BB curls-3x10
Preacher curls-3x8
Hammercurls-3x8
DAY 2-legs and shoulders/traps
Squats-5x5
Leg press-3x8
Leg curls-3x10
Leg extensions-3x10
Calve raises 3x30
Front later raises-3x10,8,6
Military press-5x5
Side raises-3x10,8,6
BB shrugs-3x10,8,6
DAY 3-chest and tris
Flat BB bench 5x5
Incline DB press- 3x10,8,6
DB flies-3x10,8,6
Dips-3x8
Tricep pushdowns-3x10
Skull crushers-3x8
usually do abs every other day. My body responds well to high volume...
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Thread: 3 days on 1 day off?
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11-18-2010, 09:14 PM #1
3 days on 1 day off?
Last edited by SUPERMANNNNN; 11-18-2010 at 09:33 PM.
SUB TO MY WORKOUT LOG~~~~~~~~~~~~~~~~~~~~~
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phillipeans 4:13 "I can do all things through Christ who strengthens me"
Whey protein
Creatine
multi-V
Fish Oil
BCAA
"Working out is my partying
Protein Shakes are my beer
Amino Acids are my shots
The Pump is my Drunk
And the pain the next morning is my Hangover"
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11-18-2010, 09:30 PM #2
Bump
SUB TO MY WORKOUT LOG~~~~~~~~~~~~~~~~~~~~~
http://forum.bodybuilding.com/showthread.php?t=129421071
phillipeans 4:13 "I can do all things through Christ who strengthens me"
Whey protein
Creatine
multi-V
Fish Oil
BCAA
"Working out is my partying
Protein Shakes are my beer
Amino Acids are my shots
The Pump is my Drunk
And the pain the next morning is my Hangover"
-
11-18-2010, 09:31 PM #3
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11-18-2010, 09:33 PM #4SUB TO MY WORKOUT LOG~~~~~~~~~~~~~~~~~~~~~
http://forum.bodybuilding.com/showthread.php?t=129421071
phillipeans 4:13 "I can do all things through Christ who strengthens me"
Whey protein
Creatine
multi-V
Fish Oil
BCAA
"Working out is my partying
Protein Shakes are my beer
Amino Acids are my shots
The Pump is my Drunk
And the pain the next morning is my Hangover"
-
-
11-18-2010, 09:45 PM #5
bump come one anyone
SUB TO MY WORKOUT LOG~~~~~~~~~~~~~~~~~~~~~
http://forum.bodybuilding.com/showthread.php?t=129421071
phillipeans 4:13 "I can do all things through Christ who strengthens me"
Whey protein
Creatine
multi-V
Fish Oil
BCAA
"Working out is my partying
Protein Shakes are my beer
Amino Acids are my shots
The Pump is my Drunk
And the pain the next morning is my Hangover"
-
11-18-2010, 10:03 PM #6
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11-18-2010, 10:04 PM #7
what are the issues? and yes i just think i respond better with volume and madcows did not have it, im sittting about 170 now.
SUB TO MY WORKOUT LOG~~~~~~~~~~~~~~~~~~~~~
http://forum.bodybuilding.com/showthread.php?t=129421071
phillipeans 4:13 "I can do all things through Christ who strengthens me"
Whey protein
Creatine
multi-V
Fish Oil
BCAA
"Working out is my partying
Protein Shakes are my beer
Amino Acids are my shots
The Pump is my Drunk
And the pain the next morning is my Hangover"
-
11-18-2010, 10:08 PM #8
dang i need to stick with madcows its working fine. sorry. stupid thread.
SUB TO MY WORKOUT LOG~~~~~~~~~~~~~~~~~~~~~
http://forum.bodybuilding.com/showthread.php?t=129421071
phillipeans 4:13 "I can do all things through Christ who strengthens me"
Whey protein
Creatine
multi-V
Fish Oil
BCAA
"Working out is my partying
Protein Shakes are my beer
Amino Acids are my shots
The Pump is my Drunk
And the pain the next morning is my Hangover"
-
-
11-18-2010, 10:56 PM #9
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11-18-2010, 11:49 PM #10
http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm
Great routine. I'm running it again (modified with a 4th day and a few more isolations but the basic framework and progression is the same).Bench: 572lbs (https://m.youtube.com/watch?v=9RrAfn0TfkY&feature=youtu.be)
Squat: 924lbs (https://youtu.be/hnvJ0SdCYKw)
Deadlift: 924lbs (https://youtu.be/KDS6TQ_--eM)
Bent Over Row: 485lbs (https://youtu.be/dc-t9k3f208)
Over Head Press: 405lbs (https://youtu.be/h3o4jOBa8IM)
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11-19-2010, 07:18 AM #11SUB TO MY WORKOUT LOG~~~~~~~~~~~~~~~~~~~~~
http://forum.bodybuilding.com/showthread.php?t=129421071
phillipeans 4:13 "I can do all things through Christ who strengthens me"
Whey protein
Creatine
multi-V
Fish Oil
BCAA
"Working out is my partying
Protein Shakes are my beer
Amino Acids are my shots
The Pump is my Drunk
And the pain the next morning is my Hangover"
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