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Intense 3-Day Split Part 2

Here is another effective 3-day spilt routine, made ever so popular back in the 70s.

To repeat from Monday:

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 decent three-day split that utilizes one day, chest and triceps, as a bodyweight day.

Intense 3-Day Split Part 2

Monday:
Dips
Push-ups

Wednesday:
Pulldowns
Rows
Curls

Friday:
Dumbbell 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.

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