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-   -   fitting 4 day split into 3 days (http://www.muscleandbrawn.com/forum/showthread.php?t=9025)

fqqs 02-17-2012 04:51 PM

fitting 4 day split into 3 days
 
my original routine is



MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10

TUESDAY:
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10

THURSDAY:
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Seated Calf Raise 2x15
Standing Calf Raise 2x10




and i liked it very much but since recently i dont have time tot rain 4 times a week. i have only 3 days available. and wonder how to fit this in 3 days.. appreciate any help

personally i though about sth like this:

MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Seated Calf Raise 2x15
Standing Calf Raise 2x10
Stiff leg Deads 4x10

WEDNESDAY:
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Seated BB Press 3x6
Seated DB Press 2x8-10
Cambered bar Skullcrushers 4x6-10

FRIDAY:
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12

... but dunno. i will do as you suggest

BendtheBar 02-17-2012 05:02 PM

You could either use a legs, push, pull split like you have setup or jump to a fullbody.

Only thing I would recommend is using deadlifts first on Friday while your back is fresh.

MikeC 02-18-2012 01:14 PM

Quote:

Originally Posted by fqqs (Post 217635)

MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Seated Calf Raise 2x15
Standing Calf Raise 2x10
Stiff leg Deads 4x10

WEDNESDAY:
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Seated BB Press 3x6
Seated DB Press 2x8-10
Cambered bar Skullcrushers 4x6-10

FRIDAY:
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12

... but dunno. i will do as you suggest

I would probably use this. Looks ok by me.

bamazav 02-18-2012 01:24 PM

Quote:

Originally Posted by BendtheBar (Post 217637)
You could either use a legs, push, pull split like you have setup or jump to a fullbody.

Only thing I would recommend is using deadlifts first on Friday while your back is fresh.

This x 2

fqqs 02-21-2012 04:26 PM

apparently, i will manage to go to a gym 4 days a week!!! but only MONDAY, WEDNESDAY, THURSDAY, FRIDAY. wouldnt it be a problem?


SO:


MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10

WEDNESDAY:
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10

THURSDAY:
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Standing Calf Raise 4x10

Disciple X 02-21-2012 05:15 PM

Unless you have terrible front delts that need beefing and huge rear delts (which i highly doubt), i would suggest dropping one of the seated presses for band pullaparts or face pulls. You need to hit the rear delts. The front delts already get a lot of work from benching,

Disciple X 02-21-2012 05:17 PM

And like btb suggested. Put the deads first in the workout...


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