[axs377]

I would like to be hitting the gym more than 3x a week, but it seems that this just will not be possible with my work schedule, gym hours, and such. So I've decide to get the gym in 3x per week on Sat., Sun., and once during the work week. I'm just coming back from an extended layoff and I hope I will be able to up my workouts to 4x a week as summer approaches. Anyways critque away:


Saturday:

Squats : 8 sets
Leg extensions: 4 sets
Standing Leg curls: 4 sets
Calf raises: 8 sets

Dumbell curls: 4sets (I can't do bb curls due to tendonitis)
Seated incline db curls: 3sets
Preacher curls or cable curls: 3 sets
wrist curls: 4sets

Cruches: 4sets

Sunday:
Bench press: 6 sets
Incline press: 4 sets
Flyes: 4 sets

Barbell shoulder presses: 4 sets
lateral raises: 4 sets
reverse pec dec: 4 sets
Shrugs: 5 sets

Monday/tues/or wed. depending on schedule
Deadlifts: 5sets
Barbell rows: 4sets
Pulldowns: 4 sets
Seated rows: 4sets

Pressdowns: 4 sets
Skull crushers: 3 sets
Kickbacks: 3 sets

Legraises/crunches: 4 sets each

I know its not the best, but any ideas for a 3 day split would be appreciated. I also do cardio on 2 days that I can't get to the gym, which equates to a walk with the dog at 8pm.

[TheWall]

3 day split DC style-

You workout Upper then Lower, three times in 14 days. Great workout, great gains. I went from 200lbs to 240lbs at 6'0" tall in about 1 yr. You must be willing to pretty much destroy yourself in the gym 3 days a week. Alot of stretching and rest pause motions.

For example:
Workout 1:
Chest- Flat Bench- Work up to 315 (or what ever you lift) do 3 sets of 315 for as many reps until failure, such as 315 x 7, x 5, x 3. Thats a total of 15 reps. The next time you do flat bench you must increase the weight or beat the reps, this keeps you wanting to gain. But if you don't beat the previous weight you must replace it in your schedule.

This schedule includes 3 workouts rotated for each body part.
EX: Chest- Workout 1, flat bench- Workout 2, flat dumbs- Workout 3- incline bench.

So your schedule would go like this:

Day 1:
Chest, Shoulders, Tris, Back Width, Back Thickness
Do 1 working set for each (as shown above)

Day 2: Quads, Hams, Calves, Bis, Forearms

Day 3: repeat day 1 with new workouts.

Day 4: repeat day 2

This is a 3 workout rotation that you must keep a record of to insure you beat your previous weights.

This may not make much sense but read up on it and you can either follow it or do your own variation.

Good Luck,
TheWall

[Cain Marko]

I've heard a ton about DC, 99% of it in the positive

[TheWall]

DC is a punishing workout routine though... Most people can't take it.

I know when I first started, I questioned the intesity, but soon learned of how well it works.