help with new 3x a week split.....

shainesboostin · 02-22-2009, 01:59 AM

Both I would do either 3-4 sets of 6-12 reps, not sure yet on the 3 or 4 sets....SEE WORKOUTS BELOW

Bascially I want to know it it would be better to do...chest and bis, or chest and tris as well as back and bis or back and tris

WORKOUT #1
this way some muscle groups get worked 2x a week since I do bis with chest they will get worked again indirectly with my back on friday. Same with my tris!

Monday=Chest and Bis
Bench
Incline
Cable Flies or Dips
BB curls
Hammers
Preachers

Wednesday=Legs and Shoulders
Hack Squat
Lunges
Ham Curls
Military press
Cable uprights
Shrugs

Friday=Back and Tris
Rows
Lat pulldowns
WideGrip PullUps
Cable pressdowns
Kickbacks
dips

Workout #2

Monday=Chest and tris
Bench
incline
flies
cable pressdowns
Dips

Wednesday=legs shoulders
hack squat
lunge
ham curls
military
cable uprites
shrugs

Friday=back and bis
rows
lat pulldowns
wide grip pullups
bb curls
hammers
preachers

***Narkissos*** · 02-22-2009, 05:19 PM

^^It really doesn't matter.

bulldog · 03-12-2009, 01:29 AM

I like how you noted that if you train bi's with chest you get an indirect workout later in the week with back. Charles Glass also suggest this in his 3 day splits for this exact same reason. I would suggest training chest/shoulders/bi's first followed by legs the next session and back/tri's for the last session. This way you get a rest from upperbody work and also allow the muscles trained directly on one day rest time before the next session where they will be trained indirectly. I would also train abs with chest/shoulders/tri's, calves with legs, and forearms with back and tri's. This is only my opinion so take it how you will. Good luck with whatever you decide.

02-22-2009, 01:59 AM	#1 (permalink)
shainesboostin Member Join Date: Dec 2007 Posts: 68	help with new 3x a week split..... Both I would do either 3-4 sets of 6-12 reps, not sure yet on the 3 or 4 sets....SEE WORKOUTS BELOW Bascially I want to know it it would be better to do...chest and bis, or chest and tris as well as back and bis or back and tris WORKOUT #1 this way some muscle groups get worked 2x a week since I do bis with chest they will get worked again indirectly with my back on friday. Same with my tris! Monday=Chest and Bis Bench Incline Cable Flies or Dips BB curls Hammers Preachers Wednesday=Legs and Shoulders Hack Squat Lunges Ham Curls Military press Cable uprights Shrugs Friday=Back and Tris Rows Lat pulldowns WideGrip PullUps Cable pressdowns Kickbacks dips Workout #2 Monday=Chest and tris Bench incline flies cable pressdowns Dips Wednesday=legs shoulders hack squat lunge ham curls military cable uprites shrugs Friday=back and bis rows lat pulldowns wide grip pullups bb curls hammers preachers

02-22-2009, 05:19 PM	#2 (permalink)
*Narkissos* Resident Knee-Grow Join Date: Apr 2005 Location: Barbados Posts: 3,388	^^It really doesn't matter. __________________ Contest Prep. Queries: http://www.getnarked.net/forum/index.php

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03-12-2009, 01:29 AM	#3 (permalink)
bulldog Vet Join Date: Oct 2005 Posts: 833	I like how you noted that if you train bi's with chest you get an indirect workout later in the week with back. Charles Glass also suggest this in his 3 day splits for this exact same reason. I would suggest training chest/shoulders/bi's first followed by legs the next session and back/tri's for the last session. This way you get a rest from upperbody work and also allow the muscles trained directly on one day rest time before the next session where they will be trained indirectly. I would also train abs with chest/shoulders/tri's, calves with legs, and forearms with back and tri's. This is only my opinion so take it how you will. Good luck with whatever you decide.

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