Help Needed On My 3 Day Split

[projectaero]

Hey guys,
Just wanting to get some help on my routine.

I am wanting to do a 3 day split MON-WED-FRI.
Basically i have found these to be the best compound excersises (a few isolated there aswell). Havent worked out how many sets and reps yet, just wanting to get your opinions and what you think i should do.


Legs:

Squats
Stiff Leg Deadlift
Deadlift
Standing Calf Raise
Reverse Calf Raise (Shin Conditioning)


Upper Body

Bent Over Barbell Row
Bench Press
Military Press
Bench Dips (No Dip Station Avilable)
Skullcrushers
Close Grip Bench
Chin Ups
Pull Ups
Barbell Curls

Thanks.

[Mik]

Something I've been toying around with for when I get back into lifting (back is currently ****ed)

Day 1 - Pull - deads, pullups, bo or db rows, hammer curls
Day 2 - Push - bench, dips, close grip
Day 3 - Legs - squats, GMs, lunges, calves

I may throw a few sets of millies in somewhere. Pretty low volume but keep it intense. Just my $0.02

[projectaero]

i can see how that can work.
Anyone else got any suggestions on putting my excersises into a 3 day split ?

[Anthony]

Legs/push/pull is a decent choice.

Full body 3x week is also a good choice. Pick 3-5 compound exercises and away you go.

[BG5150]

Legs/push/pull is a decent choice.

Full body 3x week is also a good choice. Pick 3-5 compound exercises and away you go.

I was doing a 5x5 for a while and I liked it a lot. It looked like this:

Day 1:
Squat 5x5
Bench " "
Rows " "
Curls 2x8 (sometimes)
Calves 3x10 (super setted w/ bench to save time)
Abs 2x8

Day 2:
Light Squats 1x5 (5 sets pyramiding)
Deads 5x5
Chins " "
Military Press " "

Day 3:
Squat 5x5
Incline Bench " "
Rows " "
Tricep Dips 2x8 (sometimes)
Calves 3x10 (super'd w/ bench)
Abs 2x8

Do a seach on 5x5 (Bill Starr or madcow are goodones) for more info on the whole routine.

[projectaero]

hey,
i am only starting out weight training so i mean they are the best excercises i have found,
How would you guys do it ?

[Anthony]

I've used both ways I mentioned with success.

[BG5150]

hey,

How would you guys do it ?

Both Anthony and I have given examples, and both include the exercises you like.

Now it's up to YOU to figure out what you like and what works for you.

Look in the Journals section of this website. There are dozens of different routines in there; so asking us what we'd do won't help.

Remember a couple of things, though:

(1) Set long-term goals and use intermediary milestones to help you get there.
(2) Get your diet straight.
(3) Figure out what works for you, and more importantly what doesn't work for you and lift accordingly.
(4) And, for God's sake (and yours), learn proper form!
(5) And, never, ever (never,ever) curl in the squat rack.

PS: Just say no to NO.

[ancom41]

Something I've been toying around with for when I get back into lifting (back is currently ****ed)

How did you mess up your back?

[Mik]

How did you mess up your back?

Actually, it's not so much my back as I believe it to be piriformis syndrome (am going to a doc in the next week). Can't say how it happened. Perhaps too long a layoff from lifting and lack of stretching flexibility.

Hope to be back lifting soon.

[Harrison486]

Im also trying to figure out a Monday/Wednesday/Friday split...

I was thinking about doing:

Monday - Chest/Back
Wednesday - Legs
Friday - Shoulders/Bis/Tris

What do you guys thinkg about that? Would full body be better? Or is there somethign else?

[Songsangnim]

Im also trying to figure out a Monday/Wednesday/Friday split...

I was thinking about doing:

Monday - Chest/Back
Wednesday - Legs
Friday - Shoulders/Bis/Tris

What do you guys thinkg about that? Would full body be better? Or is there somethign else?

Full body is probably better if you want to do that. But if you are going to do a split don't devote one day to just arms and shoulders. It would be better to put biceps with chest and triceps with back and split up back and chest. Shoulders get worked with chest exercises and back exercises. All you should need is a few sets of push presses at the end of say leg day for them.

[DGabe24]

Take a look here for a better understanding of Bill Starr's workouts. There is also a training primer you should all read if you haven't already.

http://www.geocities.com/elitemadcow...Linear_5x5.htm

[Doobs]

You could also do:
Week 1
upper
lower
upper
Week 2
lower
upper
lower

Or the other ways already mentioned, any will work.

[Tofer]

Uhh, yeah I'd say 12 different exercises is too much for one session. Make a list of the best compound exercises and choose 3-5 each day, just like Anthony already said.

[ancom41]

Full body 3x week is also a good choice.

Did you mean full body 3 times a week? or 2?

[BG5150]

Did you mean full body 3 times a week? or 2?

Three times.

[McVein]

i work full body every session, i prefer it that way