3 Day Split
Tuesday, December 18th, 2007I started out with a crappy fullbody 5X5 I did 3 days a week, and even though I had no idea what the hell I was doing, I still made n00b gAInZ b/c they were n00b gAInz. Anyway, I started this one a couple of weeks ago after finding it in the articles. I think a 3 Day Split is better for me b/c it gives all my body parts more time to recover. I typically run distances of 5-15 miles on offdays (it’s my hobby, not so much for the cardio), and I try to run sprints one day a week. When I feel like I do abs, but pretty much only on running days. I rarely take offdays just b/c I don’t really like them. I feel a little silly doing some of these warm ups, but what the hell :p. Anyway:
Warm-Up: (1 circuit, 30 sec rest between exercises)
- Burpees x 30 sec
- Jumping Jacks x 30 sec
- Jump Rope x 30 sec
- Split Shuffles x 30 sec
Dynamic Stretching:
Deloading:
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1. Push/Pull/Legs:
- Legs:
- Barbell Front Squats/Barbell Lunges - 4 x 4-6
- Romanian Deadlifts/Barbell Good Mornings - 3 x 6-10
- Barbell Standing Calf Raises/- 3 x 6-10
- Weighted Crunches/Weighed Hanging Leg Raises - 3 x 8-15
- Dumbbell Flat Bench Press/Barbell Incline Bench Press - 4 x 4-6
- DB Seated Shoulder Press/Barbell Push Press - 3 x 6-10
- Barbell Lying Tricep Extensions or Barbell Close-Grip Bench Press - 3 x 6-10
- Deadlifts/Snatch Grip Deadlifts - 4 x 4-6
- Pull-ups/Cable Rows - 3 x 6-10
- Dumbbell Seated Bicep Curls/Barbell Preacher Curls - 3 x 8-12
- Mon: Legs
- Tue: GPP/HIIT Cardio/Off
- Wed: Push
- Thu: GPP/HIIT Cardio/Off
- Fri: Pull
- Sat: GPP/HIIT Cardio/Off
- Sun: REST/Recovery
Push:
Pull:
Suggested Schedule:
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