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Thread: How's my new 3 day?

  1. #1
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    How's my new 3 day?

    I have been doing a 4 day workout, but now since school and football practice have started, I've decided to cut it down to a three day. I'm using a push, pull, legs split. My rep range is 4-8 building up in pyramid fashion. I also feel like lowering the volume from my last routine may help my progress. Well, here it is. Tell me what you think.

    Mon. - chest, delts, tris
    CHEST
    flat db press - - 3 sets
    incline db press - 3 sets
    db flys - 2 sets
    DELTS
    db shoulder press - 2 sets
    lateral raises - 2 sets
    TRICEPS
    close grip bench press - 2 sets
    weighted dip - 3 sets

    Thurs. - back, traps, biceps
    BACK
    dead lifts - 3 sets
    chins - 3 sets
    db bent over rows - 2 sets
    db shugs - 2 sets
    straight bar preacher curls - 3 sets
    hammer curls - 2 sets

    Sun. - legs
    Squats - 3 sets
    Leg Press - 3 sets
    SLDL - 3 sets
    Leg extentions - 3 sets
    Seated calf raises - 2 sets
    calf raises on the leg press - 2 sets

    Abs whenever I can fit them in. I'll probably end up doing them at home.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  2. #2
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    Looks Great! Solid Bro!
    "You can take the red pill and stay in Wonderland and I'll show you how deep the rabbit hole goes. Remember that all I'm offering is the truth, nothing more."

  3. #3
    Push powerlifting heathj's Avatar
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    Can you move Sunday's workout to Saturday and give yourself more of a rest between sunday and monday, or do you need a longer rest after back day?

  4. #4
    Bored Teenager DelveyBoy's Avatar
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    lol,back in school already
    Started Lifting Again!
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  5. #5
    Senior Member
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    Can you move Sunday's workout to Saturday and give yourself more of a rest between sunday and monday, or do you need a longer rest after back day?
    Actually, I screwed up when I was typing that. I'll workout chest, shoulders, and tris on Tuesday not Monday.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  6. #6
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    I just thought of another question. How should I be doing lateral raises? I have just always done them standing. I've seen people doing seated lateral raises and bent over ones.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  7. #7
    confused by simplicity bradley's Avatar
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    I do seated and standing laterals just to add some variety into my workout. I find the seated laterals to be more difficult because it forces you to perform the exercise with good form. It is harder to move your body and therefor harder to cheat. You can also do laterals with the low cable pulley.

    Bent over laterals will focus more on the rear delt and you might want to add a set or two of those in on shoulder day. Looks like a solid routine.

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