Help with routine

Discussion in 'Fitness & Nutrition' started by φ, Feb 24, 2007.

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  1. φ

    φ Eugenics is the self-direction of human evolution.

    Jan 29, 2005
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    CLIFFS: Should I change my three-day split?

    So, ever since I started lifting religiously about four months ago, I have been doing a three day split (chest/tri on Monday, back/bi on Tuesday, legs/shoulder on Wednesday, repeat, and taking Sunday off; calves and forearms worked every other day). I read recently that lifting six days a week year-round is not recommended. So should I switch it up to a routine like in NQ's sticky?

    I have gotten great results with the routine I have now. The only reason I am thinking about changing it is because I would like to focus on one muscle group per day, do more/different lifts with each one, and get a more complete workout. Currently I do 2-4 lifts per muscle group, and for the most part 3 sets of 10-12; takes 50-70 minutes.

    What do you think?
  2. GTLifter

    GTLifter Banned

    Feb 28, 2005
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    Durty Durty ATL Niggah
    the routine in NoQ's sticky is a good one...

    Although, if you are seeing continuous results why switch? Jumping around every 2-3 weeks is a waste of time but if you have been doing this for 4 months and want to switch to a routine like NoQ's for a few months then go for it.

    Just remember, DO WORK!
  3. wtf

    wtf New Member

    Dec 29, 2004
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    whats your exact routine?

    also, exrx also says 6 days a week is not recommended year round, is it not enough time to recover or what?
    Last edited: Feb 24, 2007
  4. φ

    φ Eugenics is the self-direction of human evolution.

    Jan 29, 2005
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    That's where I got it; I was wondering this, too.

    Monday: chest/tri/forearm

    DB flat bench/flies SS 3x10/10
    DB incline bench/flies SS 3x10/10
    skull crusher or reverse grip close grip bench 3 sets
    tri ext 3x10
    pressdowns 3x10
    BB wrist curl x25, x20, x15, x15
    rev preacher curl 3 sets

    Tuesday: back/bi/calf

    pulldowns (wide) 10x2 (close)10x2
    T-bar 3x10
    DB rows 3x10
    alternating curls or concentration curls 3 sets
    777 ezbar curls
    calf raise 3x12

    Wednesday: leg/shoulder/forearm

    DB press/shrugs SS sets each
    lat/front raise SS 3 sets each
    upright row 3 sets
    leg extensions 3x12
    RDL 4x6
    leg press 3x12
    BB wrist curls x25, x20, x15, x15
    hammer curls 3x10


    I need to add more to my leg day: squats, lunges, deadlift, etc. I wanted to add some power cleans to back and move RDL to back days (to hit my lower back). There are some other improvements I can make, too, but, like I said, this has been giving great results.

  5. jokka

    jokka OT Supporter

    Apr 29, 2005
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    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips


    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri

    Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.
  6. φ

    φ Eugenics is the self-direction of human evolution.

    Jan 29, 2005
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    :ugh2: What in the goddamn mother....
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