View Full Version : Serious 3 Day Bodybuilding Work Outs???
Against The Grain
01-20-09, 8:36 pm
Because of my work schedule i am limited to 3 days a week lifting. I am trying to make serious bodybuilding gains and need help with a serious 3 day program.
Thanks.
redskin 344
01-20-09, 8:46 pm
Because of my work schedule i am limited to 3 days a week lifting. I am trying to make serious bodybuilding gains and need help with a serious 3 day program.
Thanks.
3 Days is Perfect. You can do a Push/Pull/Leg routine
Try this
Monday: Push
Standing BB Presses
Incline Bench Presses
Flat Bench Presses
Dips
Dricep Pushdowns
Wednesday: Pull
Deadlifts
DB Rows
Chins
Bent Over db raises
Concentration Curls
BB Shrugs
Friday: Legs
Squats
Leg Extensions
Leg Curls
Calf Raises
arsilva
01-20-09, 11:13 pm
3 Days is Perfect. You can do a Push/Pull/Leg routine
Try this
Monday: Push
Standing BB Presses
Incline Bench Presses
Flat Bench Presses
Dips
Dricep Pushdowns
Wednesday: Pull
Deadlifts
DB Rows
Chins
Bent Over db raises
Concentration Curls
BB Shrugs
Friday: Legs
Squats
Leg Extensions
Leg Curls
Calf Raises
I'd say up the legs a little, add some Hack Squats in after the Squats.
sixthbeatle
01-20-09, 11:25 pm
I'd say up the legs a little, add some Hack Squats in after the Squats.
Sure wouldn't hurt... Do your lifts heavy and do as many as you can. You can really kick your ass doing a three day split... just make you go all out and are focused when your lifting.
On Letting Go
01-21-09, 6:59 am
I like the push/pull/leg routine. With a routine like that, proper diet and rest... youre set for adding serious strength and size.
OLG
http://www.animalpak.com/html/article_details.cfm?ID=41§ion=training%0A
Don't forget that we do have split routines on the main animalpak.com site under the training section.
Ir0nClad
01-21-09, 3:36 pm
http://startingstrength.wikia.com/wiki/FAQ#The_Advanced_Novice - read this program, only 3 days a week.
http://www.animalpak.com/html/article_details.cfm?ID=41§ion=training%0A
Don't forget that we do have split routines on the main animalpak.com site under the training section.
Yeah and they are good too, go check them out, there is a 3 day split.
redskin 344
01-21-09, 5:00 pm
I like the push/pull/leg routine. With a routine like that, proper diet and rest... youre set for adding serious strength and size.
OLG
That is true, as long as you dont go to failure. Just like basketball or any other sport, strength is a skill and should be practiced as often as possible while staying as fresh as possible. Why practice to fail or fatigue?