In need of a solid 3 day routine

[Future Prodigy]

Im currently doing a 4 day routine but because of work and martial arts I want to cut it down to a 3 day routine. I dont want to give up my strength and I still want to gain mass. What are some solid 3 day routines? Also, could they be run wed, fri, sun?

 

[Vegas]

There are some good routines here, including at least one 3 day per week routine:

http://www.steroidology.com/forum/showthread.php?t=56428

 

[Future Prodigy]

read that already before posting... and did search, any ideas anyone else

 

[Suareezay]

push pull legs

 

[jackcity10]

Are you still able to maintain adequite cardio for martial arts while gaining mass? How about quickness? Ive tried this before and it doesnt seem like its possible for me to have all three. Just wondering.

Oh yea and the three day split I did, which i got from here, was do one day chest, tris, shoulders(bench on this day), next day is back/biceps, and final day is legs. That way you work the muscle groups that naturally get tired when you work the other ones, like you naturally work biceps with back. This gives each group the full week to rest, rather then doing say chest/biceps and then back/triceps, this would cut down on recovery time. Thats my take on it. I think the best thing to do is just make sure you squat bench and dead on seperate days, and then the assistance work is just what you feel like. just some ideas^^^

 

[pullinbig]

check out the one of page 6 of the deadlift sticky. im kinda partial to it.

 

[Future Prodigy]

I’m a little bit confused with the routine PB:

1) What kind of exercise would you do for posterior core movements, I see you listed a whole bunch. Could you do good mornings for both days? This is the only one I am really familiar with.

2) What could you do instead of box squats, there is no box at the gym I work out of.

3) What do you do for hips and pull aparts? I am unfamiliar with these exercises.

 

[AngryMuscles]

1) posterior core movement lists. Do any one of those.
2) if you don't have boxes, you could try box bench. where..what else..you sit on the bench instead.
3)Hip abductors. stand beside those cable thingies with them set low, strap your foot to it and pull your leg away. It's like side lat raise for the legs

 

[Fender]

I’m a little bit confused with the routine PB:

1) What kind of exercise would you do for posterior core movements, I see you listed a whole bunch. Could you do good mornings for both days? This is the only one I am really familiar with.

Heres what a couple of them look like....

2) What could you do instead of box squats, there is no box at the gym I work out of.

I use the Aerobic steppers and stack them so that when my butt hits it I'm about 1-2 inches below parallel.

3) What do you do for hips and pull aparts? I am unfamiliar with these exercises.

Leg raises are actually good hip exercises. And pull aparts are just done with a band...grap it with both hands and "pull apart"

Hope this helps....

 

[pullinbig]

I’m a little bit confused with the routine PB:

1) What kind of exercise would you do for posterior core movements, I see you listed a whole bunch. Could you do good mornings for both days? This is the only one I am really familiar with.

2) What could you do instead of box squats, there is no box at the gym I work out of.

3) What do you do for hips and pull aparts? I am unfamiliar with these exercises.

hire me and ill set it all up for ya.

 

[Future Prodigy]

if thats all a box squat is then why do both normal squats and box ones if the only difference is how low you go, and there being somehing there to stop your ass from going to low?

 

[Fender]

The idea of the box squat is not to use it as a depth gauge but you actually relax the muscle somewhat (not completely) as you "sit" on the box and then explode back up. You will not be able to do as much weight as you do for a normal squat.

 

[Future Prodigy]

1) maybe i read this wrong, so you dont do both squats? only one then the leg press?

2)what is a hammer grip dbs? as opposed to a hammer curl?

3)whenit syas reverse grip narrow pull downs is that arms at shoulder width with palms facing out?

 

[blackjack]

1) maybe i read this wrong, so you dont do both squats? only one then the leg press?

2)what is a hammer grip dbs? as opposed to a hammer curl?

3)whenit syas reverse grip narrow pull downs is that arms at shoulder width with palms facing out?

1. yes
2. ?
3. little less than shoulder width, palms facing you.

 

[Future Prodigy]

heres the routine:

Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
hips 1 x 20-25 reps
posterior core movement 2 x 10-20reps
Calves (your choice of exercise if you like) 2 x 10
heavy abs 2 x 20

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps
heavy abs 2 x 20reps


see how for bench day it says hammer grip dbs and then back day its hammer curls... is there a difference

 

[pullinbig]

hammer grip simply means palms facing each other.

 

[Future Prodigy]

so whats a hammer grip dbs? is that just a chest press but with a hammer grip as opposed to normal? I know what a hammer curl is but not a hammer grips dbs

 

[pullinbig]

so whats a hammer grip dbs? is that just a chest press but with a hammer grip as opposed to normal? I know what a hammer curl is but not a hammer grips dbs

chest press with dbs. palms facing each other

 

[RJ]

chest press with dbs. palms facing each other

I got 10 to 1 odds says he asks what 'dbs' is?

 

[Future Prodigy]

well i know what a dbl is smart ass... hammer grip dbs isnt that clear if it said chest press hammer grip, then i woulda known!

PB whats that work differently from a normal grip dbl press? should this exercise be flat as well or should we mix it up with incline?