Three day routine

[Theteach]

Hello everybody:

This is my first time posting. I've been a distant observer of this board for over a year, and I wanted to post this question because I respect your input. I'm wrestling with the idea of a new split next week. I really want to give my body good recovery time so I can prevent future injury (I just got over a pec strain using a four day split focusing on individual body parts)
Here's what I'm thinking...a sample:

Monday: Chest/Tri/Shoulders
BB Bench
DB Shoulder Press
Dips
Upright Rows
BB Tri. Ext.
Rope Tri Pulldown

Tuesday: Run

Wednesday: Legs
Squat
Incline Leg Press
BB Lunges
Seated Calf Raise
Standing Calf Raise
Leg Curl

Friday: Back/Bi/Traps
Chins
Seated Row
T-Bar Row
Shrugs
BB Curls
Preacher Curls

Sat and Sun Rest

What do you guys think?

Lou

[Bubba Booey]

Why aren't you using a total body 3x/week program, or, upper/lower split - 2 on, 1off, etc?

You won't get anywhere hitting each major muscle group only once per week.

Check out the thread here regarding Alwyn Cosgrove, he addresses this very point.

[RipStone]

I think the routine looks alright but I would think about making these changes....

day 1: instead of two isolation tricep exercises, I would only do one. instead, add another chest exercises like incline DB press. also, be careful with upright rows as they put alot of stress on your rotator cuffs.

day 2: instead of leg curls, I would opt for stiff-legged deadlifts. they are a much better exercise for your hamstrings.

day 3: add deadlifts to this day. also, i dont think you need two isolation bicep exercises cus your biceps will get hit hard when you do your back exercises.

[Theteach]

Bubba: I don't use a total body 3x a week program because I subscribe to HIIT. In my readings of Clarence Bass and Stuart McRobert, I hit a muscle once a week and give it adequate time to recover. I beleive three times a week working the same muscle groups can lead to overtraining. This is just my opinion and experiences throughout my lifting days.

Ripstone: I agree with you. Deadlifts are very much needed.

Thanks for the replies so far.

Lou

[OldGuy]

How many sets/reps are you doing? What are you goals?

[Theteach]

Right now all exercises are 3 sets of 8 reps. Right now I'm putting mass on so I make sure I exceed my caloric intake, slowly and aim to lift heavy.

By the way, I've had my best gains using a four day split. Everybody is different. The three day full body workout didn't produce the same results.

Lou

[OldGuy]

If you're putting on mass I would go heavier. Maybe 5x5 or 4x6.

[chris_f]

I don't use a total body 3x a week program because I subscribe to HIIT. In my readings of Clarence Bass and Stuart McRobert, I hit a muscle once a week and give it adequate time to recover.

Because you use high intensity interval training you don't work a muscle more than once a week? That doesn't make sense... and the recovery time - something just doesn't add up.

I've had my best gains using a four day split. Everybody is different. The three day full body workout didn't produce the same results.

again, somethings not adding up

[OldGuy]

I think he meant HIT.

http://www.trulyhuge.com/hit.html

[diamondpete]

If you are bulking, you might want to take a break from the running on Tuesday.

[Theteach]

Alright everybody:

I appreciate your comments on the three day full body workout. I haven't done this since my early training days, but I'm going to take your advice and go back to it and see how my body likes the change. What do you think about this routine? Thanks for any help.

Here's a sample of a full body three day routine:

Monday:
BB Bench
T-Bar Row
DB Shoulder Press
Leg Press
Seated Calf Raises
Overhead Tri. Ext.
DB Shrugs


Tuesday:
Chins
Incline BB Bench
Upright Rows
BB Lunges
Standing Calf
BB Curls
Reverse Cable Curl

Friday:
Squats
Arnold Presses
Seated Rows
Dips
Weighted Back Ext.
Seated Calf Raises
Leg Curls


Lou

[RipStone]

Originally posted by Theteach:
Alright everybody:

I appreciate your comments on the three day full body workout. I haven't done this since my early training days, but I'm going to take your advice and go back to it and see how my body likes the change. What do you think about this routine? Thanks for any help.

Here's a sample of a full body three day routine:

Monday:
BB Bench
T-Bar Row
DB Shoulder Press
Leg Press
Seated Calf Raises
Overhead Tri. Ext.
DB Shrugs


Tuesday:
Chins
Incline BB Bench
Upright Rows
BB Lunges
Standing Calf
BB Curls
Reverse Cable Curl

Friday:
Squats
Arnold Presses
Seated Rows
Dips
Weighted Back Ext.
Seated Calf Raises
Leg Curls


Lou

I still think you have too much isolation work. I would focus on compound lifts and do very little isolation exercises. I dont see any deadlifts, bent over BB rows, military press or standing BB press, or CGBP in your routine. IMO these exercises are essential in training routines, especially considering you are doing a full body program. If I have time later I will write something uo for you.

[RipStone]

How bout something like this...

workout 1/2/3

flat BB bench press/incline BB bench/flat DB press
military press/seated DB press/standing BB press
dips/CGBP/rack lockouts
bent BB rows/bent DB rows/bent BB rows(reverse grip)
pullups(widegrip)/chins up(med. grip)/pullups(w/negatives)
full squat/front squat/deadlifts
SLDLs/good mornings/glute ham raise

end with isolation bicep/tricep superset ie; DB curls/tricep exstensions

[Theteach]

Ripstone:

I appreciate your help. How many reps/sets would you suggest?

Lou

[chris_f]

Rip: that routine has a 5:2 ratio of upper to lower body work. It has more pushing that pulling work, and honestly, most people get too much pushing work anyways. A little unbalanced, don'tcha think?

[RipStone]

Originally posted by sharkbait:
Rip: that routine has a 5:2 ratio of upper to lower body work. It has more pushing that pulling work, and honestly, most people get too much pushing work anyways. A little unbalanced, don'tcha think?

Maybe add another lower body movement? As far as the pusing/pulling, there are 3 upper body push and 2 upper body pull. I guess thats a little unbalanced. I was just trying to help him make a routine that has more compound movements....what would you suggest to fix it?

[chris_f]

The push to pull ratio isn't too terribly bad... its more the upper to lower I was concerned with.

I would do something like:

flat BB bench press/Dips/Standing BB Press
bent BB rows/Chinups/Seated Rows
full squat/front squat/Lunges
SLDLs/good mornings/Deadlift

And then if you want to add an iso or two at the end, go for it. Personally, after lifting at my intensity for several sets of four compound movements, I wouldn't want to do a single dumbell curl or cable pushdown!