I need 3-day routine with moderate-high volume

[spidermanp]

I need 3-day routine with moderate-high volume

I would be very grateful for any propositions,especially form Mastover or JS

[MT77]

Why are you abandoning your previous split? Seems like it has only been a couple weeks - what didn't you like about it? In my experience, consistency and intensity trump exercise selection and set / rep range perfection every time.

[chicanerous]

Originally Posted by spidermanp

I would be very grateful for any propositions,especially form Mastover or JS

http://www.johnstonefitness.com/my-t...tion/training/
http://www.mastover.com/articles.htm

Originally Posted by MT77

Why are you abandoning your previous split? Seems like it has only been a couple weeks - what didn't you like about it? In my experience, consistency and intensity trump exercise selection and set / rep range perfection every time.

These are excellent questions.

[spidermanp]

From next week ill have very hard time getting to a gym 4 days a week.

I mean the days available for me would be mondays, wednesdays, thursdays and fridays only



and 3 days in a row is not the best idea, is it?

so i thought i can stick to some 3-day plan.

I know i can alternate 123,412,341 etc but barely anyone recommends it.




i thought about sth like this

Day 1: Back, Bi's

Day 2: Chest, Delts, Tri's

Day 3: Quads, Hamstrings, Calves


Back, Bi's

Deadlifts
Pulldowns
Seated Rows
BB Rows
BB Curls
DB Curls


Chest, Delts, Tri's

Incline DB Press
Flat DB Press
Weighted Dips
Seated DB Press
Side Laterals
EZ Skullcrushers
Cable Pressdowns


Quads, Hamstrings, Calves

Squats
Hack Squats
Leg Extensions
Leg Curls
STIFF LEG DEADLIFT
Standing Calf Raise (3 second negative, 3 second contraction)
Walking DB Lunges

[spidermanp]

taken from mastover webiste and modified it a bit:



MONDAY: Deadlifts 2x6
Pullups 2x8
DB Rows 2x10-12
Seated Rows 2x10-12
DB Curls 2x6-8
BB Curl 1x6-8

WEDNESDAY: Flat DB Press 2x5-7
Incline DB Press 2x6-8
DB Fly's 2x10
Dips 1x max reps
Seated DB Press 2x6-8
Close Grip Bench 2x6-8

FRIDAY:
Squat 4x6-10
Hack Squats 4x10
Leg Curls 2x6
DB RDL's 2x6
Calf Raises 4x10 (3 second negative, 3 second contraction)