3 Day a Week Routine

[Stixs]

Just can't seem to pull off more than 3 days a week consistently at the gym, with work and family. Found this and wanted to know if the pairings seem ok. Trying to be in and out within an hour or sooner. Found this in an online article I had read. Is there a better way to hit everything with 3 days

Monday:
Chest, Shoulders, Biceps

Wednesday:
Legs

Friday:
Back, Triceps, Traps

Thanks

[mindstar]

This is he 3 day split Control gave me, it works awesome.


Mon:
Squats
leg curls
calf raises

Wed:
Incline presses
lateral raises
dips
skull-crushers

Fri:
pull-ups
rows
dumbell curls
reverse curls super-set with behind-the-back curls
bent laterals

[coffee-guy]

It isn't terrible but the shoulder/traps/arms are going to get worked a little too much IMO...

The best thing I normally do is to write out every muscle group I want to hit (some with more priorities than others) and then just check them off as I go making sure to space them out adequately....

Remember that just because you can only work out 3 days a week this doesn't necessarily mean that you have to hit every muscle group in that time-frame. I use a four day split now but I only work out 3 days a week - it gives me 9 days between each muscle grouping......

In just a few weeks I'm going to switch to a 5 day split and still only work out 3 days a week - this will give me 11/12 days between each pairing etc etc etc....

[Stixs]

Thanks for the input guys. fog_hat I have a question for you can you give an example of the:

I use a four day split now but I only work out 3 days a week - it gives me 9 days between each muscle grouping......

Thanks again.

[coffee-guy]

Thanks for the input guys. fog_hat I have a question for you can you give an example of the:

I use a four day split now but I only work out 3 days a week - it gives me 9 days between each muscle grouping......

Thanks again.

The one I am using now looks something like this...

Week 1

M - Back and Biceps (w/calves and forearms)

W - Chest and Hamstrings (heavy) (w/abs and lunges)

F - Shoulder and Triceps (w/calves and forearms)

Week 2

M - Quads and Hamstrings (light) (w/abs and lunges)

W - Biceps and Back (w/calves and forearms)

F - Hamstrings (heavy) and Chest (w/abs and lunges)

Week 3

M - Triceps and Shoulders (w/calves and forearms)

W - Quads and Hamstrings (light) (w/abs and lunges)

F - Back and Biceps (w/calves and forearms)

Week 4

M - Chest and Hamstrings (heavy) (w/abs and lunges)

W - Shoulders and Triceps (w/calves and forearms)

F - Quads and Hamstrings (light) (w/abs and lunges)

Week 5

Loops back to Week 1....

(Notice that I tend to rotate which muscle group gets hit first - some may recommend hitting the bigger muscle groups first but I like to hit everything hard twice a month so this is the way I approach it)......

[babyblues]

Hmmm...I had never thought of that fog....I'm going give that a try and see how I like it.

[Stixs]

Thanks fog_hat, sometimes I over complicate things, thinking I have to squeeze everything into a week, I like the approach and will try it. This way if I miss a day I just continue along the routine as normal.

One more question for you: I see some people do the Chest/Tri vs. Chest/Bi any advantage/disadvantage, Any thoughts?

[coffee-guy]

It all depends bro - some people will say that you should do this or that or something else - I just change mine up every few months and try to keep track of what gave me the best results so I can judge for myself what worked/didn't work for me...

As of right now I would say that Back/Bi's and Chest/Tri's (or Shoulder's/Tri's) works best for me but that's just me....

[Ashop]

Just can't seem to pull off more than 3 days a week consistently at the gym, with work and family. Found this and wanted to know if the pairings seem ok. Trying to be in and out within an hour or sooner. Found this in an online article I had read. Is there a better way to hit everything with 3 days

Monday:
Chest, Shoulders, Biceps

Wednesday:
Legs

Friday:
Back, Triceps, Traps

Thanks

chest, shoulders, tris
Legs
back, biceps

[Mr I]

this is mine

http://www.superiormuscle.com/vbulle...107#post377107