Three Day Split

Swifty · 04-07-2008, 06:47 AM

I'm going to be starting my Cut and was wondering what a good 3 day split would be for my weight training??? i'm looking at something like this:

MON - weight room
Tue - cardio
Wed - weight room
Thur - Weight room
Fri - cardio
Sat - cardio
Sun - OFF

**ZackKnight** · 04-07-2008, 07:45 AM

day 1= chest/tris/calves
day2= back/bis/ traps
day3= legs/abs/ delts

Swifty · 04-07-2008, 11:24 AM

thanks again Zach!!!

what excercises would you recommend for those days???

also, is 3 days of 30-45 min cardio and 3 days 15 min of cardio at end of weight training routine with Sunday always off ENOUGH? NOT ENOUGH? TOO MUCH? JUST RIGHT?

**ZackKnight** · 04-07-2008, 11:50 AM

do HIIT cardio

and what kinda specific stuff do u want for ur workouts?

Swifty · 04-07-2008, 02:09 PM

ok thanks i'll look into the HIIT cardio

would just like to keep my muscle size and get rid of bodyfat, should i just keep with my normal lifting routines at my current weight and 10-12 reps 3-4 sets

**ZackKnight** · 04-07-2008, 02:56 PM

keep the training the same, just lessen the rest times and up the intensity

Swifty · 04-07-2008, 03:24 PM

sweet man thanks again...more rep coming your way

how about i just pay you to be my personal trainer haha

Swifty · 04-07-2008, 03:26 PM

or not.....

vBulletin Message
You must spread some Reputation around before giving it to ZackKnight again.

HAHA gotta spread the wealth man

**mr_bhana** · 04-07-2008, 03:27 PM

Yeah lol Zacks reall good at responding! i think hes covered it all. At this point you just wanna make sure you dont lose any muscle so make sure eating good too!

Swifty · 04-07-2008, 03:33 PM

thanks man... i have a thread in the nutrition section about my diet for this Cutting cycle and i was given this:

Bodybuilding.com - Layne Norton - A Unique Combination Of Science And Experience Based Pre-Contest Advice.

It's great can't wait to get home and so my calculations and plan out my meals

KM · 04-07-2008, 11:11 PM

Great split Zack!

I'd keep exercise volume not too high, as secondary muscles will play a role each workout, depending on the exercises chosen. I'd stick to compound movements, or multi-joint exercises. For each muscle group, I'd keep heavy compounds at 5-7 reps and single-joint exercises at 8-12 reps. This should sustain both types of hypertrophy.

Occasionally switch, or until you flat-line.

**ZackKnight** · 04-07-2008, 11:29 PM

i am getting certified soon so maybe haha

but thanks for the kind words guys. im always here for everybody just like u guys are for me :)