A Good 3 Day Workout Routine...

[Industry]

I am by no means an experienced lifter, but I do have a lot of knowledge and about 4 months experience in the field of weight lifting. This is my current routine for the last 4 weeks of an 8 week cycle. I’m trying to pump it up for the latter part (summer is coming, dammit)…. Time to get it right.

DAY 1: Chest + Tri’s

Chest

Standard Bench
Incline Bench
Cable Crossovers
Peck Deck Fly’s

Triceps

Pressdowns
Close Grip Bench Press
Skullcrushers


DAY 2: Shoulders + Biceps

Shoulders

Military Press
Arnold Press
Side Lat Raises
Upright Rows
Shrugs

Biceps

Hammer Curls
Preacher Curls
Concentration Curls


DAY 3: Back + Legs

Back

Lat Pulldowns
Seated Rows
Deadlifts
Pull ups

Legs

Squats (Duh!)
Leg Extensions
Leg Press
Reverse Extensions


DAYS 1 + 3: ABS

Cable Crunches
Side Bends
Leg Raises


I am 5'11 and 162 lbs. I am also a model & basketball player so I am going for more of a defined physique than a mass giant one, just to give you an idea.

Read my other articles in the forum for information on supplements and basic workout information.

Peace.

 

[Templeton]

Legs and back in the same workout? You are more than a man than me if you can train both those bodyparts hard in the same workout! Deadlifts are always first for me in a back workout.

I also like to split hams and quads as hams deserve focusing on seperately.

Too many shoulder movements IMHO - military press and Arnold do the same thing, alternate them each workout. I include traps with the rest of my back and i include rear delts with back too.

 

[Industry]

You know what.... you're probably right. I'm gonna try switching them and do Back & Shoulders one day and Legs & Biceps the other and see how that works out. I was planning on alternating the military and arnold presses, and was just puting down all the excersizes I was going to be doing this cycle.

 

[Templeton]

Yeah, you can't beat legs (quads) with biceps as the growth mechanisms stimulated with hard quad training really seem to have a knock on effect to the biceps.

I like to do shoulders (front and side delts) with hams and like I said, back and rear delts together - works for me!

 

[Drug_L0rd]

shoulders with back?

WTF, try this split instead:

Mon: chest and tri

wed: back and bi

fri: legs and shoulders

plus, you got too many shoulder exercises. and you're hardly working your hamstrings.