• FreeTrainers.com Forums
• Experienced Exercise
• Opinions on 3-day workout

Group: Experienced Exercise

Opinions on 3-day workout

ecuecc Posts: 4 Joined: 2006/11/04	2006/11/07, 06:51 PM Hi guys, Just joined this forum; I was hoping you'd be able to provide me a bit of feedback on my current weight lifting routine. I've been doing this more or less for the last 5 weeks (after 5 min warmup on treadmill). Monday: Bench press Inclined shoulder press One-arm rows Chest flies/pec deck Press ups Wednesday: Bicep curls Lateral pull downs Single-arm tricep extension Upright rows Friday: Shoulder press Front Raises Lateral Raises Seated Leg Press Seated leg curls. Do you guys think I should change things round a little? I mostly use free weights. I'm 21, 5'5 and weigh about 9 stone. Basically, I'd like to bulk up a little bit/ but still stay fairly trim. Any advice you could provide would be greatly appreciated. Also, nutrition; I normally eat wholemeal bread with oily fish (tuna or sardines) about an hour before my workout. Has a lot of protein. What other quick and easy pre-workout foods do you recommend? Cheers all
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/11/07, 08:03 PM There will probably be more comments but you are doing mostly isolation moves and not enough leg work to make any difference. Rather than reinvent the wheel, have you tried one of the routines on this site? Welcome to the site by the way. What you are doing is typical of people starting out but you need a more basic program and use the isolation stuff when you have something to isolate.
	2006/11/07, 08:35 PM 3 days a week is great, but I would change up your exercises a bit. Stick to the big compound lifts and their variations. Bench(flat/incline), Military or Push Press, Chin/Pull Ups, Bent Over/Seated/T-bar Rows, Squats, Lunges, Deadlifts, SLDL, etc.... If you want to mix in a little isolation at the end that is ok. Good Luck -------------- If you can read this, thank a teacher. If you can read this in English, thank a US Soldier
	2006/11/07, 09:54 PM do what Ka has suggested. So far you have 1 half decent exercise in Bench Press.....the rest is crap... try one of the routines discussed in powerlifting/strength forum...it will keep you about the same weight given the same diet...yet it will help boost your strength and lower BF...
yadmit Posts: 4,670 Joined: 2003/10/05	2006/11/07, 10:03 PM Gotta agree... I saw some improvement with some iso stuff, but it wasn't until I did routine strictly with compound movements (with the occassional iso) that I saw a major improvement. t -------------- I am training for birthdays. Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban They always say time changes things, but you actually have to change them yourself. - Andy Warhol
ecuecc Posts: 4 Joined: 2006/11/04	2007/01/28, 02:44 PM Hi guys, Thanks for your previous comments. I took them on board and changed my workout to incorporate more compound movements. Below is the 3-day split I?ve been following for the last 3 weeks. Any suggestions/advice would be greatly appreciated. Day 1: (Chest, triceps) Dumbbell bench press Dumbbell incline bench press Dumbbell kickbacks Single-arm dumbbell tricep extensions Day 2: (Back, biceps) One-arm dumbbell rows Lateral pulldowns Barbell bicep curls Concentration Curls Day 3: (Shoulders, legs) Standing military press (w/barbell) Dumbbell shoulder press Dumbbell squats Seated leg press Seated leg curls Warmup is still 5 mins on the treadmill. I do a warmup set of 10 reps with half the weight I use for my main sets. Then I aim for 3 sets of 10. Is there anything wrong in using a rowing machine after doing weights? I tend to row 1000m after doing weights, as a way to end my training sessions and a bit of a change from the treadmill, before stretching out. Obviously, rowing utilizes muscles I will have just trained ? is there are harm in this? I have noticed improvements since changing my routine, and I have also started using whey protein ? 30g about 30 mins before my workout and 30g about 20-30 minutes after working out. Any comments would be appreciated. Thanks guys.
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2007/01/28, 03:14 PM Your workout is still weak. Day 1 ad 1 more chest in there and do some dips. Day 2 ad chin-ups and your back workout is way weak add pull-ups and somrthing eles possible. Day 3 no need for Double presses on shoulder ad something eles in there, get under a barbell to squat. I see no traps, calves or abs. Why no deadlifts, Lunges, Barbelled Squats, Shrugs,ect Try Chest/ Bi's/Abs, Back/Shoulders and Legs/Tri's/Abs. I just made a change too Back/Shoulders, Chest/Abs, Bi's/Tri's and Legs/Abs. -------------- Knock-Um Down & Keep-Um Down!
bb1fit Posts: 11,105 Joined: 2001/06/30	2007/01/28, 04:19 PM On a 3 day a week, I would suggest 3 full body workouts. 3 sets max of anything. No overdoing it, forget 'exotic' isolation exercises. -------------- "If it ain't broke, you aren't trying."
werre7stw Posts: 14 Joined: 2004/02/23	2007/03/29, 02:11 PM Oringanally i started with the 12 week mass program but i guess i have morphed it into a workout of my own. One thing i have been doing is changing up the sets and reps for example 15 12 10 down to 8 6 4 etc. I am thinking of switching to a 3 day full body workout just to keep things simple. I like the idea of working every muscle groups 3 days a week instead of sometimes only 1 or 2. Here is what i am doing now. Right now i am doing 8 6 4's Monday Triceps and Shoulders Military Press 3 sets Standing Lateral Raises 3 sets Triceps 3 sets push downs (Machine) Triceps 3 sets dips Shoulder Shrugs 3 sets Abs 3 sets 20 mins cardio Tuesday Legs and Back Squats 2 sets Leg Presses 4 sets Extensions 3 sets Leg Curl 3 sets Back---Rows 6 sets Pull Downs Machine 3 sets Back Extension 3 sets ABS Wed Chest and Biceps Bench Press 3 sets Bench Press Incline 3 sets Cable cross overs 3 sets Machine chest exercise Pec Fly 3 sets Biceps 4 sets of rotating each time something differnt Thrusday Legs and Back Squats 2 sets Leg Presses 4 sets Extensions 3 sets Leg Curl 3 sets Back---Rows 6 sets Pull Downs Machine 3 sets Back Extension 3 sets ABS Friday Triceps and Shoulders Military Press 3 sets Standing Lateral Raises 3 sets Triceps 3 sets push downs (Machine) Triceps 3 sets dips Shoulder Shrugs 3 sets Abs 3 sets 20 mins cardio I have been adding strenght and inches with this program but I just question if i could make more progress with 3 full body workouts a week. Thanks.