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I need 3-day routine with moderate-high volume

Discussion in 'Weight Training/Bulking' started by spidermanp, Apr 20, 2012.

  1. spidermanp

    spidermanp Member

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    I need 3-day routine with moderate-high volume

    I would be very grateful for any propositions,especially form Mastover or JS
     
  2. MT77

    MT77 Active Member

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    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.
     
  3. chicanerous

    chicanerous Elite Member
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    http://www.johnstonefitness.com/my-transformation/training/
    http://www.mastover.com/articles.htm

    These are excellent questions.
     
  4. spidermanp

    spidermanp Member

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    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
     
    #4 spidermanp, Apr 21, 2012
    Last edited: Apr 21, 2012
  5. spidermanp

    spidermanp Member

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    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)
     

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