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View Full Version : looking for a 3 day split w/ freeweights dakz January 12th, 2005, 06:20 PM I am looking for a 3-day split routine with as much freeweights as possible. I have been looking around buy only found lots of machines which I hate. Does somebody have a nice routine they can share with? ucbgsr January 12th, 2005, 06:50 PM Day One- Chest/Tris/Shoulders DB Press Incline DB press Flys Skull Crushers DB Military Press DB Lateral and Front Raises Dips Day 2- Back/Bis Pull Ups Lat Pull Downs Seated Row DB curls Straight Bar Curls Day3- Legs Squats Calf press Quad extension Hamstring Curls Thats pretty much my workout routine, I use very few machines. Some times Ill add cable pull downs for triceps dakz January 12th, 2005, 07:00 PM looks great ! Thanks ! :tu: ucbgsr January 12th, 2005, 07:09 PM oh, and as you can see, I dont do that many exercises for each muscle group, but I do lift very heavy. On my last set I can only do 4 reps (usually do 3 sets for each exercise) Sometimes Ill throw in the legpress and jump squats on leg days as well born sleepy January 12th, 2005, 07:49 PM I am looking for a 3-day split routine with as much freeweights as possible. I have been looking around buy only found lots of machines which I hate. Does somebody have a nice routine they can share with?here's the one I use: http://www.exrx.net/Workouts/Workout3TLA.html d-andy January 12th, 2005, 08:35 PM Day One- Chest/Tris/Shoulders DB Press Incline DB press Flys Skull Crushers DB Military Press DB Lateral and Front Raises Dips Day 2- Back/Bis Pull Ups Lat Pull Downs Seated Row DB curls Straight Bar Curls Day3- Legs Squats Calf press Quad extension Hamstring Curls Thats pretty much my workout routine, I use very few machines. Some times Ill add cable pull downs for triceps What about abs? And isn't day 1 a bit long compared to the others? dakz January 13th, 2005, 05:39 AM oh, and as you can see, I dont do that many exercises for each muscle group, but I do lift very heavy. On my last set I can only do 4 reps (usually do 3 sets for each exercise) Sometimes Ill throw in the legpress and jump squats on leg days as well I have a question regarding the reps. I was to lift for example 100 lbs in the DB Press my session would look something like this?: DB Press (100 lbs) x 12 DB Press (100 lbs) x 12 DB Press (100 lbs) x 12 (or failure) or would it make sense to do it MaxOt Style?: DB Press (100 lbs) x 12 DB Press (110 lbs) x 12 (or failure) DB Press (120 lbs) x 12 (or failure) The plan looks excellent, I will give it a try for a few weeks now. I will do abs 2x a week on cardio days though, I like doing them at home after my 45 min at the beach :) Thanks! |