The Magic 3 Day Split
October 13, 2009
Its been awhile since I last posted but I have still been training but rather than my usual 5 day split I have been doing a 2 day Mass building split. I have found this to be good and I have put some mass (and fat) on. I am now ready to start training at lunch times again and plan on doing the 3 day split after reading about it on the muscletalk forum. Although I plan to change the leg day once I have found the time to read up some more.
Day 1: Chest, should’s, tri’s
Bench
dips
mil press
skullcrushers
Day 2: Rest
Day 3: Back, bi’s
Deadlifts
pullups
rows
curls
Day 4: Rest
Day 5: Legs, abs
Squat alt with Leg Press
SLDL
calf raises
ab work
Current Routine
February 15, 2008
Routine
Monday
Chest
Incline Dumbell Press 3 sets 8
Flat Bench BB 3 sets 8
Incline Flyers 3 sets 8
Decline DB Press 3 sets 8
Tuesday
Back
Deadlifts 3 sets 8
Wide Grip Chins 4 sets 8
DB row or BB ROW 3 sets 8
AM Cardio
Wednesday
Shoulders
DB Shoulder Press 3 sets 8
BB Mil press 3 sets 8
Upright Row 3 sets 8
Shrugs 3 sets 8
Thursday
Arms
Hammer Curls 3 sets 8
DB Incline Curls 3 sets 8
Dips 3 sets 8
SkullCrushers 3 sets 8
CG bench press 3 sets 8
AM Cardio
Friday
Legs
Barbell Squat 4 sets 8
Stiff Legged Deadlifts 4 sets 8
Calf Raises 4 sets 8
