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Old 11-27-2010, 08:24 AM   #1
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Default 3-Day Split any good?

I found this workout and wanted to know if it's any good?

Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)

Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set)

Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)
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Old 11-27-2010, 09:07 AM   #2
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The program has:
Squats
Bench Press
Deadlift
Military Press

Looks good to me.
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Old 11-27-2010, 09:13 AM   #3
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Default

Quote:
Originally Posted by T_Schmidt View Post
I found this workout and wanted to know if it's any good?

Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)

Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set)

Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)
Not bad but maybe too much in the long run. While not too bad at first only having 2 working sets and all you can do a lot more assistance work but you might want to consider alternating and only doing one half of your assistance exercises weekly then switching it up and giving them a bit more focus. Just a thought.

Do you have a set percentage plan or scheme you are planning on using?
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Old 11-29-2010, 11:16 AM   #4
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Default

Quote:
Originally Posted by Bodybygamma View Post
Do you have a set percentage plan or scheme you are planning on using?
I don't really know what I'm doing other than trying to add weight each week. I'm 48 and wouldn't mind streamlining he program if I could. I haven't lifted for years.

Last edited by T_Schmidt; 11-29-2010 at 11:18 AM.
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Old 11-27-2010, 09:16 AM   #5
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Default

Quote:
Originally Posted by T_Schmidt View Post
I found this workout and wanted to know if it's any good?

Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)

Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set)

Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)

This progam is appropriate for an advanced intermediate to advanced lifter.

If you have not been lifting for at least 3 years on a consistant basis, then I would not do this program.

There is nothing wrong with a 3 day split perse', just not this one as written.

Walk before you run.

How long have you been lifting?
What are lift numbers?
How old are you?
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Old 11-27-2010, 09:41 AM   #6
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The problem I see is not enough lower body. I forget who said it, but one of my favorite quotes goes something like this: "If your routine doesn't have at least as many lower body sessions as upper body it will fail. You make or break greatness in the squat rack." If I was to do a 3 day split, I would do some kind of full body or do Lower-Upper-Lower. Just my opinion.
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Old 12-10-2010, 04:07 PM   #7
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If there is one split I always gravitate back too, after nearly 34 years of lifting, it's a 3-way split...push/pull/legs. IMO that is the most logical way to mix things up, especially with legs and back deserving and requiring a day by themselves.
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Old 12-12-2010, 05:42 PM   #8
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Looks like the one that I have 'cept that shoulders go with Leg Day. The 3-day split has always worked well for me, with just the right amount of rest in between workdays and weekends. I suggest that you put the least liked exercises on day 1 and the favorite exercises on day 3 (last day) - this way you have the motivation to finish the week well.
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Old 12-12-2010, 05:52 PM   #9
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Default

Quote:
Originally Posted by T_Schmidt View Post
I found this workout and wanted to know if it's any good?

Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)

Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set)

Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)
Looks good but its too many exercises on the push day imo. I would go with one laying press and one oh movement there, and not so much isolation work.

I would also cycle rowing exercises on the back day, and remove the close grip pulldowns for more chins or row sets. Once again, cycle movements from week to week.

Squat day i would do more squat sets but thats just me.

Good luck.
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