Need a 3 day routine.. help me?

Discussion in 'Fitness & Nutrition' started by Contemptor, Jan 22, 2008.

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  1. Contemptor

    Contemptor OT Supporter

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    Currently I've been just doing a two day routine due to time issues, but I think I can start doing 3. The thing is I work often on weekends, and when I work I stay at home instead of school, so I don't have access to a gym. So I can only work out Monday-Friday.

    The days I can workout are Monday, Weds, and either Thurs or Friday depending. I have basketball games on Tuesday, so on Monday I don't do anything lower body or I'll be dead in the game. Thurs or Friday I have basketball practice... so whichever day I don't practice I go to the gym, but I'm not worried a bout doing lower body before practice.

    My current routine varies, and I'm sure it probably sucks, but I work with what I know and the time I have. Can't do deads at my gym btw

    First day of week:

    -Cable pull downs 10x3 each arm (whatever it's called... triceps warmup)
    -Cable curls 10x3
    -Bench press 10x3 or 5x5 (gym is crowded and can't always get a bench for bench press so sometimes do db press 10x3)
    -Row machine 10x3
    -Shoulder press 10x3
    -Row machine where you pull out and back instead of rowing.. 10x3
    -Incline bench 10x3
    -Lat pulldowns 10x3
    If I'm not too dead, I'll do a couple sets of pullups

    Second day of week:

    -Squats 10x3
    -Calve machine 15x5
    -Weighted angled crunches 15x3
    -Whatever the machine is where it's like sitting down and kicking your legs up... 10x3
    -Machine where you lay down on stomach and raise legs toward you 10x3

    Sorry I don't know what half these things are called :o
     
  2. Contemptor

    Contemptor OT Supporter

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    Wow, I was hoping for at least a couple replies :o
     
  3. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    What is your goal? Do you want a routine to improve your athleticism? To gain mass? To lose fat?
     
  4. retorq

    retorq What up bitch??

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    Leg extentions and leg curls.

    If I were to do a 3 day split I would do a whole body day with 2 sets of 1 exercise per muscle per day 1 rest day in between the workout days:

    Muscle Monday - Workout A
    Quads Leg Extention
    Ham Lying Leg Curls
    Calf Seated Calf Raises
    Chest Widegrip Bench Press
    Back Bent Over Row
    Delt Millitary Press
    Traps Barbell Shrugs
    Tris Close Grip Bench Press
    Bis Hammer Curl

    Wednesday - Workout B
    Squats
    Stiff Leg Deadlifts
    Standing Calf Raises
    Incline Press
    Seated Rows
    DB Side Lateral
    DB Shrug
    Skull Crusher
    DB Curl

    Friday - Workout C
    Barbell Lunges
    Lying Leg Curls
    Leg Press Calf Raises
    Dumbbell Flies
    Rack Deadlift
    Dumbbell Raise
    Upright Rows
    Standing Tricep Extentions
    Barbell Curl

     
  5. Damnation

    Damnation OT Supporter

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    wouldn't they all pretty much accomplish the same goal, to some degree?

    is there any truth behind that myth about pl/bb routines being hard on the heart or whatever?
     
  6. neb

    neb I'm a banana OT Supporter

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    Have a look at Westside for Skinny Bastards 2. It's a 3 day routine. I just switched to this routine a couple of weeks ago and it seems really good so far!
     
  7. Contemptor

    Contemptor OT Supporter

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    I'm 5'5ish 138lbs. Probably gain some muscle mass, but have a lower bf as well :dunno: I don't really know. Basketball isn't my life, just for fun, so I'm not too worried about good cardiovascular shape right now
     
  8. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    .

     
  9. Contemptor

    Contemptor OT Supporter

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    Whattt? I'm pretty sure the routine I'm looking at would kill me. And it's more than 3 days... you have a different link?

    http://www.t-nation.com/findArticle.do?article=05-100-training
     
  10. b21bballer

    b21bballer Active Member

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  11. Drewski

    Drewski New Member

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    do the strength and speed version of the most recent westside for skinny bastards. or you could do the bill star 5x5
     
  12. CARETAKER

    CARETAKER KANEDAAAA!!! OT Supporter

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  13. neb

    neb I'm a banana OT Supporter

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    Yep, that's the routine I'm doing. Just ignore the cardio and strongman/sport specific stuff.

    I.e. for your 3 days do the following:

    Day 1 - Max Effort Upper Body Lifting
    Day 2 - Lower Body Lifting
    Day 3 - Repetition Upper Body Lifting

    If you want to do some cardio, just add what you like I guess. I don't worry about cardio too much since I am in fact a skinny bastard trying to get bigger. Also I do martial arts training twice a week, so I basically rely on that for cardio!
     
  14. JeremyD

    JeremyD New Member

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    Push/Pull/Legs

    or

    5x5

    or

    basic DC split
     
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