Can I do this full body split 3 days in a row ?
Day 1 - Chest and triceps
BB bench press 4x8-12
Incline dbell 4x8x12
Pec deck, chest press or cable crossovers 4x8-12
Tricep bench dips 4x10-12 (add weight on upper legs if too easy, do @ slow tempo)
Tricep pushdown 4x10-12
Day 2 - Back and Biceps
Wide grip Lat pulldown or wide grip chins 4x8-12
Close grip lat pulldown or close grip chins 4x8-12
Bent over BB rows 4x8-12
BB or dbell shrugs 4x8-12
Seated rows 4x8-12
EZ bar curls 4x8-12
Hammer curls 3x8-12
Day 3 - Legs and Shoulders
Stiff legged deadlifts 4x12
Calve raises 4x12
Leg press 4x12
BB or Dbell shoulder press 4x8-12
Front raises 3x8-12
Side laterals 3x8-12
Abs – Sit ups 4x15, Russian twists with medicine ball 4x15, plank 4x30seconds (twice a week)
Can you? Yes. Will you be happy afterwards? Probably not.
IMHO that is a ton of volume for three consecutive days. That said, no one will really know until you try it.
That's a very specialised routine for a very specific purpose and without being too presumptuous I don't think that's for you.
Going off your FB link (hello Andrew!) I think something more along the lines of a full body routine would suit you better. You need more work on the hard exercises. Not less work with the bulk of that being on the fluff exercises.
what do you recommend then ? i dont really like full body i used to do a full body workout working 3sets for 8 reps and all compound movements but i feel sorer with this workout
Sure that you feel more sore on this routine, because it is gonna kill you sometime, if you are not on a ton of performance enhancing drugs.
In my opinion you can't recover from such a high volume workout three days in a row, if you are natural. Btw your profile says that you have half a year of exp in training, so a split may probably not be optimal for you as well.
thanks for the advice everyone :) think i might move back to my full body as i need to gain some strength and size
If you want muscle building, use a full body. It's what you need right now.
This is merely one workout you could do:
Starting strength is another:
Rippetoe Starting Strength Workouts | Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.
Also Starr workouts:
Bill Starr’s Beginners 5×5 Workout 2 | Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.
Bill Starr’s Beginners 5×5 Workout 3 | Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.
As bendthebar pointed out, why not do full body or work on 3 lifts (squats, bench, deadlifts) and build muscle? Trust me, there is lot to be done in these 3 lifts, it takes some time to master these, may be years. You will get used to the soreness caused by full body routines. Just give it time and don't rush things, select a decent full body routine, and I'm sure it won't exceed 4 days a week. You have 3 days in the week to recover from soreness.
Give it a try, bendthebar has given you some useful links, which are decent routines for beginners. Run the entire cycle, eat well and you will see the changes.
Thanks again for all the advice, my goal is to gain muscle mass but i know i need to gain strength to do this, looking at the muscle and brawn program it looks like a good full body workout, thanks for the advice bendthebar
|All times are GMT -5. The time now is 02:47 AM.|
Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.