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Thread: 3 Day Split

  1. #1
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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

  2. #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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  3. #3
    Strongman 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.
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  4. #4
    Strongman 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: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

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