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2004/04/15, 02:01 PM
Hi everybody, here's the deal...
I just recently started school again and due to my work schedule (8 a.m. through 5 p.m. ) and classes (6 p.m. through 10 p.m.) I will only be able to work out 3 times a week.
Now I've thought of a 3 day workout in order to train wed-fri-sat and not to loose any strength or muscle for over a 6 week period, could you give me your comments?
WEDNESDAY
Back & shoulders (4 sets; 12 reps each)
one arm dumbell rows
wide grip chins
close grip machine pulldowns
wide grip machine pulldowns behind the head
wide grip machine pulldowns to front
behind the head barbell press
dumbell shrugs
standing Lateral raises
front dumbell raises
barbell shrugs
FRIDAY
Legs (4 sets; 12 reps each)
squats
deadlifts
Mahine leg curls
leg press
leg extensions
machine standing calf raises
calf raises on leg press machine
SATURDAY
Chest, Bis & Tris (4 sets, 12 reps each)
dumbell flat bench presses
parallel bar dips
dumbell inclined presses
standing cable crossovers
straight arm pullovers
seated machine flyes
standing EZ barbell curl alternate w/ skullcrushers
barbell preacher curls alternate w/ 2 hand dumbell extensions
standing dumbell curls alternate w/ tricep cable pushdowns
Any suggestions? I rest 1 min between each set, I will be doing my cardio on Mon-Tues-Thu, and I'm eating around 2,400 cal a day, 160 grs protein, 340 grs carbs, 55 grs fat a day.
Thanks!
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2004/04/15, 07:13 PM
I'd just split the arms up a lil bit......but tris or bis with legs or somthing.....spread it out a lil more......try it I have read research that squats and deadlifts peak testasteron more so than other lifts.....this could carry over to the tris or bis..........dunno it it true or not, but I gained a 1/4 of an in on my arms in like 2 week putting tri.s on a leg day.....:dumbbell:.....other that that looks good man
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/04/16, 09:08 AM
You can split the arms up and add another day or two to really enhance your body.
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2004/04/16, 10:08 AM
Thanks bigandrew, I guess you are right, I will try to put tris or bis on my leg day, since this day is the shortest workout I have, and then again chest, bis & tris is the longest one.
Thanks a lot guys
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