Browse > Home / Workouts / An Intense 3-Day Split Workout

An Intense 3-Day Split Workout

July 23, 2007

Here’s an intense split routine that focuses on the ever popular three-day spilt routine.

Splits were created to prevent overtraining, unfortunately, many spilt routines can lead to that if done to extreme. Intense is one thing, too much volume is another. Experiment with what works best for you.

A good spilt routine will work the chest and triceps on one day, say Monday for example; the biceps and back on Wednesday and the shoulders and legs on Friday.

The key to a solid, successful spilt routine is not to overload yourself with meaningless isolation crap. Even though your not doing full body workouts doesn’t mean you abandon the compound, multi-joint movements.

On the contrary, the big muscle builders must always be a part of any routine. When in doubt, leave the isolation stuff out.

Here’s a nice 3-day split for you.

An Intense 3-Day Split Workout

Monday:
Bench Press
Dips

Wednesday:
Curls
Chins
Pulldowns

Friday:
Overhead Press
Squats or Deadlifts

Notes: Train consistently 2-3 days per week, follow the sets and reps that feel right to you, add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Get the Ultimate Old-School Workout Series
Don't miss out on this six-part series on classic, old-school training routines.
Name:
Email:
 
Powered by Optin Form Adder

Written by Brian Carson · Filed Under Workouts 

Comments

Got something to say?