Originally Posted by polak
I was forced to stop training because of a injury for 6months and only now can start lifting again.
for 2 weeks i have been doing a 2day split now i want to do a 3day split that works muscles twice a week but wanted some comments on routine before i start.
I basicly copied arnolds routine for beginners in his book encyclopedia but tweaked it a bit because i have trouble with lower back.
Instead of chosing multiple exercises that hit same muscle i just do more sets eg more sets of bench press instead of dumbbell press or something.
pec deck or (cable crossovers, dumbbell flys)
Lat pull downs
Seated barbell overhead press (soz if its wrong name)
Dumbbell lateral raises
Close grip benchpress
Standing barbell curls
Standing concentration curls (or seated? any dif?)
Leg curls? (for hamstring)
calve press (using legg press machine)
would be 6 days on 1 off
Throw that in the trash, the only thing you'll gain on something like that is disappointment. Now there's nothing wrong with that 3 way split being done either three days a week, or rotated through four days a week. I think a Push/Pull/Legs is better balanced. Try training fullbody 3 days a week,or an upper/lower split done 4 days a week, and don't forget to add weight to the bar on top of eating and sleeping properly. Good luck.