The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: 3 Day Split

  1. #1
    Senior Member
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    3 Day Split

    I am looking for a good 3 day split routine: Day 1-Chest/Triceps Day 2- Back/Biceps Day 3-Legs/Shoulders

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  3. #2
    Soon to be lean... Joe Black's Avatar
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    Thats a pretty standard muscle group split - make sure you have some rest days in there though so do Mon, Weds and Fri for example.

    Also, check out HCT-12, Four Laws of Training and Growing: The Perfect Hypertrophy Plan and The Original Wannabebig Routine as all of them contain some very good 3 day splits.

    Why re-invent the wheel?
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  4. #3
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Here is one option for a three-day split:

    Monday: Pulling (Back/Biceps/Deadlift)
    - Deadlifts (3 sets)
    - Chins (3 sets)
    - One-Arm Dumbbell Rows (2 sets)
    - Close Grip Pulldowns (2 sets)
    - Barbell Curls (2 sets)
    - Hammer Curls (1 set)

    Wednesday: Pushing (Chest/Shoulders/Triceps)
    - Flat Dumbbell Bench Press (3 Sets)
    - Incline Barbell Bench Press (2 sets)
    - Dips (2 sets)
    - Seated Dumbbell Military Press (3 sets)
    - Overhead Dumbbell Extension (2 sets)
    - Side Laterals (2 sets)
    - Pushdowns (2 sets)
    - Cable Crossover / Pec Deck (1 set)

    Friday: Lower Body (Legs)
    - Squats (4 sets)
    - Strait Leg Deadlifts (2 sets)
    - Walking Lunges (2 sets)
    - Leg Curl / Feet High Leg Press Superset (2 sets)
    - Calf Raises (3 sets)

    For initial compound movement in each workout I generally work in the 3-5 rep range. For the next compound movement I typically go with 5-8 reps, and then I finish the rest of the workout (accessory/isolation movements) in the 8-12 rep range. On some of the smaller muscle groups (deltoids, biceps, triceps) I will generally perform drop sets.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Front Squat: 510 lbs | Overhead: 375 lbs | Deadlift: 700 lbs

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  5. #4
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    I have also done the HCT-12 three-day split and made good progress with that program. It is an upper/lower rotation which provides a good balance of strength and hypertrophy.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Front Squat: 510 lbs | Overhead: 375 lbs | Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

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