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  1. #1
    Registered User CCG821215's Avatar
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    Thoughts on this 3x Total Body

    I've been doing something similar to this for awhile now. My focus has mostly been on fitness/cutting and it's been good for me, however sometimes I feel like I'm leaving something on the table in terms of strength and developing my physique. I've done a 4 day split before in the past but I always feel at my age (38) that i need a day of rest between lifts. I also do cardio 3 days a week and that's important to me as well and I don't like cutting into that time. Sometimes these workouts below get long and I know I'm running out of gas at the end of the workout and often times I cut out the iso work on bi's and tri's. Usually try to get some core in at the end each day depending on time. I used do do more iso stuff for shoulders/rear delts along with upper back but have gone the compound lift route lately. Just wondering what peoples thoughts are.

    DAY 1:
    Squat
    RDL
    Bench
    Lat Pull Down - Overhand
    Machine Shoulder Press
    Tri Pull Down – Rope
    DB Curl


    DAY 2:
    Power Clean
    Front Squat
    Dips
    DB Row
    Military Bar Press
    Push Ups
    Curls – EZ bar or Cable


    DAY 3:
    Deadlift
    Split Squat
    Incline Bench
    Pull Up / Underhand Lat Pull
    Arnold Press
    Close Grip Bench
    Reverse Curl
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  2. #2
    Registered User randomcrash's Avatar
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    I kind of like it. What is your sets x reps look like?
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    Registered User CCG821215's Avatar
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    Originally Posted by randomcrash View Post
    I kind of like it. What is your sets x reps look like?
    Sets and reps are kind of a mess and I need to clean them up. Mostly just been doing 4x8-10 reps. There are certain lifts in the routine I can't go as heavy with a finicky shoulder and suspect lower back. Like I said I added in the full body compound stuff slowly a few months ago and flexibility is getting better so hoping I can progress to less reps and more weight.
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  4. #4
    Registered User randomcrash's Avatar
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    I hear rear delt work helps balance out the shoulder and might help with pain. I personally have never dealt with chronic shoulder pain. Maybe swap out one of your 3 vertical pushes with a row, and 1 or 2 of your 3 curls with some face pulls or reverse flies.
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    Originally Posted by randomcrash View Post
    I hear rear delt work helps balance out the shoulder and might help with pain. I personally have never dealt with chronic shoulder pain. Maybe swap out one of your 3 vertical pushes with a row, and 1 or 2 of your 3 curls with some face pulls or reverse flies.
    I tend to agree with this. Adding another row might help. Overall, though, not a bad program if you stick with it.
    I'm out, standing in my field.

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  6. #6
    Registered User Nelg1993's Avatar
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    Originally Posted by CCG821215 View Post
    I've been doing something similar to this for awhile now. My focus has mostly been on fitness/cutting and it's been good for me, however sometimes I feel like I'm leaving something on the table in terms of strength and developing my physique. I've done a 4 day split before in the past but I always feel at my age (38) that i need a day of rest between lifts. I also do cardio 3 days a week and that's important to me as well and I don't like cutting into that time. Sometimes these workouts below get long and I know I'm running out of gas at the end of the workout and often times I cut out the iso work on bi's and tri's. Usually try to get some core in at the end each day depending on time. I used do do more iso stuff for shoulders/rear delts along with upper back but have gone the compound lift route lately. Just wondering what peoples thoughts are.

    DAY 1:
    Squat
    RDL
    Bench
    Lat Pull Down - Overhand
    Machine Shoulder Press
    Tri Pull Down – Rope
    DB Curl


    DAY 2:
    Power Clean
    Front Squat
    Dips
    DB Row
    Military Bar Press
    Push Ups
    Curls – EZ bar or Cable


    DAY 3:
    Deadlift
    Split Squat
    Incline Bench
    Pull Up / Underhand Lat Pull
    Arnold Press
    Close Grip Bench
    Reverse Curl
    Excessive volume in my opinion, too much overlap. I’d do 3 main movements 3-4 sets each (1 leg ex., 1 push, 1 pull), 1 corrective/balancing exercise (like face pulls) 3 sets and 2 iso’s 2 sets each. You also have too much pressing going on.

    Look up fierce 5 in the stickies, awesome program.
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  7. #7
    Registered User Oleg1975K's Avatar
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    I like this set of exercises. The next important step is to program this blank correctly.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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