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3 day split works?

P

polishlifter

New member
day 1 – legs

Squat 4 x 6-10
Walking dumbbell lunge 3 corridor lengths
Leg curl 3 x 6-10
Stiff-legged deadlift 3 x 8-10
Calf raise (articles.muscletalk.co.uk/calftraining.aspx)
Leg extension 1 x 12 (hold each contraction for 3 seconds)

day 2 – chest, shoulders, triceps (or “push”)

Incline dumbbell press 3 x 6-10
Flat dumbbell press 2 x 6-10
Dips 1 x 6-8
Seated dumbbell press 3 x 6-10
Lateral raises 2 x 8-10
Decline skullcrushers 3 x 8-10

day 3 – back, biceps (or “pull”)

Lat pulldowns 3 x 6-10
Dumbbell row 3 x 8-10
Deadlift 3 x 6-8
Barbell curls 2 x 6-10
Dumbbell curls 1 x 8-10

Only work sets are listed.

Monday-Wednesday-Friday

All sets done with maximum intensity, to concentric failure (except for deads). I like to do extra 1-2 cheat reps when feel like terminating a set.

Heavy weights, 100% focus on each set & rep, heavy eating, no complaining, no bull****

what do you think about it?


OF COURSE THIS IS ONLY A GENERAL GUIDELINE AND I MODIFY IT A BIT EVERY WORKOUT TO AVOID BOREDOM
 
Last edited:
Looks t be a reasonable workout to me, give it a go for about 4 weeks and see how you go with it and they you can make some adjustments then.

One thing to note which I have found great the last couple of months though is for legs to do leg extension and lunges before squatting, yeah you can't squat as much BUT it really smashes the quads as they are already in a fatigued state before squatting.
 
Neddysmith said:
Looks t be a reasonable workout to me, give it a go for about 4 weeks and see how you go with it and they you can make some adjustments then.

One thing to note which I have found great the last couple of months though is for legs to do leg extension and lunges before squatting, yeah you can't squat as much BUT it really smashes the quads as they are already in a fatigued state before squatting.
Click to expand...

I like to pre fatigue.
 
I don't exactly know what this thing is but I heard on t-nation that it is important for getting huge.

Serious time. How are you progressing your lifts? Increasing reps, adding weight each session? How are you doing this in the long term?
 
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