[<3Frosty]

Okay, i recently decided that on my cutting diet, i would give a 3 day split a try. I was a strong believer in full body workouts with a day or two of rest between, but i would feel horrible if i didnt give a split routine an actual try.


So, i get out of class early on MoWeFri, so i divided up some workouts and here is what i got so far...


Monday: Chest, Tris, Shoulders, Traps-

• -Barbell Bench Press (may rotate with DB bench for some real stabilizer work)
• -Incline Bench
• -Pectoral Flyes (machine).
• -DB Front Raise
• -DB side raise
• -Rear Delt DB Incline Rows (sit on incline bench, and row DBs up, keeping arms in front of you))
• -BB Upright Row
• -Skullcrushers
• -Tricep pushdowns
• -Close grip bench
• -Shrugs (switch between DB and BB)
• -Military Press

Tuesday: HIIT variation of my own.

Wednesday: Back, Bis

• -T-Bar Barbell Row
• -Lat Pull Down (normally wide with leaning back slightly)
• -V-Grip pull down
• -Regular Grip Hammer Strength Rows.
• -DB Bent Over Single Arm Row

• -Incline BB Curl (looks like preacher curls, except your leaning on a bench with knees on bottom pad so you cant use momentum or lean back.)
  
• -Reverse Grip Plate Curl (grip a weight plate at 11 and 2 with palms facing out, and curl. Using this to help with grip strength which is really lacking because i have small fingers and just no real grip strength)
  
• -Supermans.

Thursday: HIIT Variation again

Friday: Legs (need lots of help on this)

• -Leg Press (usually go pretty heavy)
• -Hamstring curls
• -Calf raises on machine.

First things first, i need some help and suggestions obviously on legs and what to do for back as well. Because i used to do full body workouts, i loved doing dead lifts and squats, but now i dont know where to implement them because of the areas of the body they hit.

My biceps are starting to lag behind because i have neglected them really, and id like to try something other than preacher curls though i will probably still implement them if i can.

My priority right now is to stay away from muscle atrophy while losing some fat, thus i will run on weekends as well. Because my week is pretty hectic, i may or may not get 7 hours of sleep a night. I think this really hurt my core because i noticed after doing ab work, it really hurt to do lat pulldowns because my abs were sore even though i hadnt worked them specifically with weights in 3-4 days. I assume alot of that lack of recovery is because of my insistence upon HIIT in which i really try to bust my ass.

Im open to all sorts of suggestions. I also like to keep my workouts intense but short, so im probably gunna start to limit most of my sets to 2-3 per exercise. Additionally, im looking to cut down on monday's workout though i may not because of how many muscle groups im attempting to hit. Also, where can i implement abs?



Thanks for any and all suggestions guys.


EDIT: I edited a few things, and i want to add in Hise Shrugs every few workouts for Monday. Dang that list keeps growing....

[Tall HardGainer]

Trying add these into your back routine or mix them in somewhere:
Back:
Barberll Bent over rows
Reverse grip pulldowns
Deadlifts

Bi's:
Barbell Curls
DB Curls
Concentration Curls
Hammer Curls

Legs:
Squats
Leg Press
Hack Squat
Leg Extensions
Seated Leg Curls
Lying Leg Curls
Standing Calve Raises
Seated Calve Raises
Donkey Calve Raises

These should all help you in your way, thats actually my current leg routine, and its awesome really adding some size actually.

Do abs mon, wed, fri as well.

[<3Frosty]

Thanks for the advice. Im already having second thoughts about this split up though. I dont get the sleep i need to probably benefit from a 3-day split like this. Im actually thinking about moving back to a whole body routine but doing it Mo&Fri.

[KM]

Monday seems a bit overkill in order to work every muscle in that day thoroughly. Very time consuming as well.

[<3Frosty]

Originally Posted by KM

Monday seems a bit overkill in order to work every muscle in that day thoroughly. Very time consuming as well.

Yea, it is alot of exercises for one session. Especially considering alot of them overlap in what they do. :|

[Tall HardGainer]

yeah, not to mention you really want to aim to keep your workouts to a short a time as you can. Personally I would stick to the 3 day split if I were you, you are getting enough sleep, regardless if your doing a 3 day split or 2 whole body workouts, I think its better if you are doing 3 day split because you aren't using the same muscles more than once in the same week, so in essence you really are getting enough rest.

[<3Frosty]

Originally Posted by Tall HardGainer

yeah, not to mention you really want to aim to keep your workouts to a short a time as you can. Personally I would stick to the 3 day split if I were you, you are getting enough sleep, regardless if your doing a 3 day split or 2 whole body workouts, I think its better if you are doing 3 day split because you aren't using the same muscles more than once in the same week, so in essence you really are getting enough rest.

We will see how i feel after the first couple of weeks.

[breezyn9]

If your still needing help with your leg sessions then you could try:

Squats
Deadlift
Lunges, Travel Lunges, Power Lunges, Jump Lunges
Leg curls (swiss ball)
Simple calf raises (or even add calf into your lunges as your coming up aswell)

When doing legs try not to concentrate on the lateralis like a lot of people do and make sure your muscle balance is good so make sure you work the medialis aswell.

I am currently recovering from a knee injury so ive had to do legs every day for the past 6 months and I have learnt a lot of certain exercises for certain areas of the legs and some exercises you couldnt even try to explain but if you want any more advice ill happy to try and explain to you.

[<3Frosty]

Originally Posted by breezyn9

If your still needing help with your leg sessions then you could try:

Squats
Deadlift
Lunges, Travel Lunges, Power Lunges, Jump Lunges
Leg curls (swiss ball)

When doing legs try not to concentrate on the lateralis like a lot of people do and make sure your muscle balance is good so make sure you work the medialis aswell.

I am currently recovering from a knee injury so ive had to do legs every day for the past 6 months and I have learnt a lot of certain exercises for certain areas of the legs and some exercises you couldnt even try to explain but if you want any more advice ill happy to try and explain to you.

I have never had any serious injury in my entire life. That includes no broken bones. I dont know why, but my body is pretty damn tough.

ANYWAYS i am going to assume the exercises you recommended arent going to focus on the lateralis and help work the medialis. At least, everything but squats im assuming.

[breezyn9]

The exercises I gave are fine for everyone in a sense and work all your legs not just the medialis or lateralis. If your working your quadriceps your going to get a bit of activation everywhere but you can work certain areas alot more than others e.g. lowest phase of squats work medialis and highest phase works the lateralis so if you wanted to activate your medialis ud do alot of low squats and not come up as high and vice versa if that makes sense?
Just train hard when doing them and ull be good. Lucky you for not having any serious injuries, i used to think that but you never know i guess.

[<3Frosty]

I tend to go pretty heavy with squats, and try to make sure every one is Olympic regulation (quads parallel with floor).

I dont like using a spotter, but im always in a squat rack of some sort or another. Ill probably give the low-to-medium squats you are suggesting a shot every now and then.

[breezyn9]

You dont need to give them a go if you do your squats properly as you say because ull activate every area you need unless you want to improve that certain area specificly.