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Old 06-11-2011, 04:30 PM   #9
Trevor Ross
Trevor Ross
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Join Date: Jan 2011
Location: Canada
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Quote:
Originally Posted by polak View Post
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.


Monday/Thursday
Chest/Back


Bench Press
pec deck or (cable crossovers, dumbbell flys)

Dumbbel rows
Lat pull downs

Abs

Tuesday/Friday
Shoulders/Arms


Seated barbell overhead press (soz if its wrong name)
Dumbbell lateral raises
Upright rows

superset #1
Close grip benchpress
Standing barbell curls

superset #2
Standing concentration curls (or seated? any dif?)
Tricep pushdowns

Abs

Wednesday/Saturday
LEGS


Squats

Circut
Leg extentions
Leg curls? (for hamstring)
calve press (using legg press machine)

Abs


would be 6 days on 1 off

thoughts?
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.
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