What's a good 3 day workout routine?

Discussion in 'Fitness & Nutrition' started by ZeeMox, Mar 2, 2007.

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  1. ZeeMox

    ZeeMox Opinions are like assholes. Fuck em. OT Supporter

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    One made for progress is good if possible, but maintenance is all I'm going for. I'm going to join an MMA/Boxing/Kickboxing/BJJ gym, so I can't keep up five days a week like I'm doing right now. I looked through the archives and couldn't find anything that didn't start with a broken link.
     
  2. wtf

    wtf New Member

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    id probably base the days on B S and D
     
  3. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    im doing 3 full body a week and i love it
     
  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    It depends if you want a routine to make you a better fighter or one just for aesthetics.
     
  5. Peqkx

    Peqkx Active Member

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  6. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  7. vokuro

    vokuro Active Member

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    goals? lifting experiance?
     
  8. Neo22

    Neo22 OT Supporter

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    you can't get both based on nutrition
     
  9. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    You wouldn't put a martial artist and a bodybuilder on the same program.
     
  10. ZeeMox

    ZeeMox Opinions are like assholes. Fuck em. OT Supporter

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    :eek3: You mean you do full body, three times a week, or you do full body OVER three workouts?
     
  11. ZeeMox

    ZeeMox Opinions are like assholes. Fuck em. OT Supporter

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    Thanks dude. I'll keep that in mind.
     
  12. ZeeMox

    ZeeMox Opinions are like assholes. Fuck em. OT Supporter

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    Goals are to maintain. I don't have a lot, I'm a pretty lean build really, but I don't want to be lanky, which I don't think I am.

    Lifting experience is about a year and a half of lifting, at least half of which has been almost exclusively free weights. I'm not terribly confident with my deadlift form, so I usually stick to squats and whatever other compound exercises I can do, but if deadlifts are what I must do, then deadlifts are what I will do. I'll just have to get a personal trainer to ensure I'm not going to own myself.

    I also haven't really done anything with 1rm's. The lowest sets x reps I've gone in a routine is 6x4.

    I'm only just starting the martial arts, but I'd rather have a martial artist's build. I've taken Kung Fu before, so I can confidently say that I will be much more heavily inclined to train for better fighting than to look big.
     
  13. Peqkx

    Peqkx Active Member

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    lol sorry i pasted the routine i do but it was from excel, and pasted it but the format got all fucked and i didnt want to delete my post...so ill just make it a picture...

    edit:


    [​IMG]


    some things arent listed under the correct category but you get the picture.
     
  14. ZeeMox

    ZeeMox Opinions are like assholes. Fuck em. OT Supporter

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    Looks good to me. Lots of exercises though - to keep from spending massive amounts of time in the gym, do you bounce back and forth between the different muscle groups instead of resting in between sets?
     
  15. JeremyD

    JeremyD New Member

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    Push/Pull/Legs
    Modified 5x5
     
  16. cls

    cls Though I have fallen, I will rise. Though I sit in

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    Wow, 27 to 30 sets a session? I don't really see the point of doing 9 sets of forearms and 12 sets of biceps. And what's the point of using so many different exercises in the same session?

    I'd recommend something simple like Waterbury's total body training:
    http://www.t-nation.com/readTopic.do?id=508031
     
  17. dread

    dread New Member

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  18. Formz

    Formz Hipster Santa OT Supporter

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    pics of you?

    That seems seriously counter productive.
     
  19. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    3 full body workouts a week, the first thing you said
     
  20. ZeeMox

    ZeeMox Opinions are like assholes. Fuck em. OT Supporter

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    I think I'm going to go with that. Looks awesome.

    The only thing about these full body workouts three times a week that confuses me is that it seems there wouldn't ever be time for hypertrophy.
     
  21. kit99bar

    kit99bar USPA Class 2, weak, old man!

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  22. Genghis.Tron

    Genghis.Tron New Member

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    Why wouldn't there be time for hypertrophy ?
     
  23. gtpjim

    gtpjim New Member

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    very shitty workout 4 bicep exercises and 5 for shoulders :rofl:
     
  24. ZeeMox

    ZeeMox Opinions are like assholes. Fuck em. OT Supporter

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    I thought it took about 2-3 rest days on average for a muscle to fully recover :dunno:
     
  25. gtpjim

    gtpjim New Member

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    heavy, light, medium
     
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