My full body 3x/wk regime
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Day 1
squats-4X6
bench presses-4X6
rows-4X6
shoulder presses-3x6
pullovers-3X6
Day 2
rack pulls-4x6
Romanian deadlifts-4x6
bench presses4x6
rows-4x6
shoulder presses-3x6
pullovers-3x6
Day 3 same as Day 1 -
well what i feel(Its my opinion, dont have to follow).I find that training a particular body part for 4 sets thrice a week is too taxing and overtraining.
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My movements are
Romanian deadlift
Squat or legpress
Dumbbell rows
Chest presses
and some isolation works. -
IF I GOT TIME:
DAY1: BICEP/TRICEP
DAY2: SHOULDER
DAY3: BACK, TRAPS, WINGS
DAY4: CHEST
BUT MOSTLY NO TIME TO GO LA THEN MOSTLY DO CHEST OR BICEP/TRICEP ONE -
why no legs one
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Monday---Chest---Dips, Benching on flat,incline,decline bench, dumbell press, flye n pullover
Tues---Cardio---2.4km
Wed---Legs---Leg extensions, squats, leg press
Thur---Back---Pull ups,Lat pull down, deadlifts, cable rows, t bar, rows
Fri----Shoulder---Pull ups, Militrary press in front n back, dumbell press, lat raise, front raise
Sat---Arm---Triceps--Dips, Close grip bench, easy curl tricep press, dumbell extension, tricep pushdown
---Bicep(sometimes on Wed)--barbell curl, easy curl, dumbell curl, hammer curl, rope curl
Sun---Cardio---4km -
MY LEGS R ALREADY BEAUTIFULOriginally posted by Simon Dean:why no legs one
I GO JOGGING -
Now I am still recovering from flu,
When I start training again this Fri or Sat,I gonna start an even more abbreviated routine.
Day 1
Squats
bench presses
rows
Day 2
Deadlifts
pullovers
pull ups
Day 3
Squats
military presses
rows
each movement for 5 sets of 6 + 4 sets to failure of static holds for training my grip. -
Just wondering,are you people pro bodybuilders? How come you all on 1 bodypart per day splits?
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how much time do you spend at the gym/exercising each day?Originally posted by borntolive:Monday---Chest---Dips, Benching on flat,incline,decline bench, dumbell press, flye n pullover
Tues---Cardio---2.4km
Wed---Legs---Leg extensions, squats, leg press
Thur---Back---Pull ups,Lat pull down, deadlifts, cable rows, t bar, rows
Fri----Shoulder---Pull ups, Militrary press in front n back, dumbell press, lat raise, front raise
Sat---Arm---Triceps--Dips, Close grip bench, easy curl tricep press, dumbell extension, tricep pushdown
---Bicep(sometimes on Wed)--barbell curl, easy curl, dumbell curl, hammer curl, rope curl
Sun---Cardio---4km
how do you manage to do all this?
i very pei fu you man. -
I train a mix of styles, no specific styles.But sometimes i prefer one-two bodyparts per workout is because i usually use high volume.
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err about 1-2 hrs in gym with cardio running along canal of around 30 mins ...actually i m free so have time to do la....if i got work of course reduce lorOriginally posted by udontknowme:how much time do you spend at the gym/exercising each day?
how do you manage to do all this?
i very pei fu you man. -
Originally posted by Simon Dean:well what i feel(Its my opinion, dont have to follow).I find that training a particular body part for 4 sets thrice a week is too taxing and overtraining.
I once came across an article about overtraining.
Quoted: There is no such thinig as overtraining.Overtraining is a term used by wimps to camouflage their inability to train hard.
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ME DUN SPEND VERY LONG IN GYM ONE, OFTEN GO WITH A FRIEND THEN FINISH FAST LIKE IN ABOUT 1HR 15MINS
MOSTLY DO 2 MUSCLE PART UNLIKE CHEST, WHICH I WILL ONLY SOLELY DO CHEST AND NOTHING ELSE -
okay lor go train deadlifts thrice a week with high volume and i will see if you CNS breaks down or not.Originally posted by Patrik:
I once came across an article about overtraining.
Quoted: There is no such thinig as overtraining.Overtraining is a term used by wimps to camouflage their inability to train hard.
Remember more sets doesnt mean better results.Many other factors come into play as well. -
CNS???Originally posted by Simon Dean:okay lor go train deadlifts thrice a week with high volume and i will see if you CNS breaks down or not.
Remember more sets doesnt mean better results.Many other factors come into play as well. -
Central Nervous System.Your muscle may have recovered but your CNS may not have done so.Originally posted by Patrik:CNS??? -
is this bill starr's workout?, its somewhat similar..Originally posted by Marco_Simone:Now I am still recovering from flu,
When I start training again this Fri or Sat,I gonna start an even more abbreviated routine.
Day 1
Squats
bench presses
rows
Day 2
Deadlifts
pullovers
pull ups
Day 3
Squats
military presses
rows
each movement for 5 sets of 6 + 4 sets to failure of static holds for training my grip. -
u dun need to train 7 days a week...seriously.Originally posted by borntolive:Monday---Chest---Dips, Benching on flat,incline,decline bench, dumbell press, flye n pullover
Tues---Cardio---2.4km
Wed---Legs---Leg extensions, squats, leg press
Thur---Back---Pull ups,Lat pull down, deadlifts, cable rows, t bar, rows
Fri----Shoulder---Pull ups, Militrary press in front n back, dumbell press, lat raise, front raise
Sat---Arm---Triceps--Dips, Close grip bench, easy curl tricep press, dumbell extension, tricep pushdown
---Bicep(sometimes on Wed)--barbell curl, easy curl, dumbell curl, hammer curl, rope curl
Sun---Cardio---4km -
if u train well, eat well, sleep well and dun see results....most prob is ur training got prob...nutrition oso important but i think the basics people know or some refuse to believe and insist that they do not need supplements to grow. to each his own.
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Split routines are fine as long as they are of the upper/lower body or push/pull types.Please no Day 1-biceps,Day 2-triceps that kinda crap...
I may want to experiment with this push/pull split I came up with.
Workout A(Push)
Squats-4X6
Lunges-3X10
Incline presses-4X6
Dips-3Xfailure
Workout B(Pull)
Romanian deadlifts-4X6
Bent over rows-4X6
pull ups-3Xfailure
pullovers-3X10
Train to failure only on the last set of the free weight movements.
The schedule
Mon-Workout A
Tues-Rest
Wed-B
Thurs-Rest
Fri-A
Sat-Rest
Sun-B
The cycle starts again,basically you train every other day.