It utilizes special bodybuilding techniques like drop sets to help induce muscular hypertrophy. Change exercises monthly. Day 1 – Chest and Back; Day 2 – Legs and Abs; Day 3 – Off; Day 4 – Arms and Shoulders; Day 5 – Off; Due to the intense recovery demands associated with this program, natural trainees may wat to consider working each body part only once per week. Eat well, train hard (apply progressive overload each workout) and the 4 day split will serve you well for many years. I’ve been back in the gym 2-3 months now running the chest back, shoulders arms and legs split. In my opinion, most likely yes. Show Printable Version; Email this Page… 12-02-2011, 11:14 PM #1. newgame. You can also eliminate a couple of the namby-pamby movements that aren’t buying you much. Glad you asked. And you’re also hitting legs a second time. Note: A variation of a push/pull split with Day One being mostly "push," Day Two being all "pull," and Day Three being direct shoulders and arm work. You'll find a spreadsheet for Calum's bodybuilding routine along with a… XAXBXAX,XBXAXBX ; 3 Day Split Programs. Here, we've put several exercises to work through on each day. Wednesday: Legs. You’ll find a spreadsheet for Calum’s bodybuilding routine along with a day by day breakdown below. So that is day 1 and day 2 out of the way, next you don't have a have a range of choices, I suggest that you train legs, this is because your chest may still be sore and wouldn't want to train SHOULDERS on a sore CHEST and that your arms need a bit of recovery from the CHEST and BACK workouts. JRCmayne. For example on day one the workout is mostly chest and shoulders and less volume on biceps. Your legs have been carrying you around ever since you learned to walk. 2 Day Split Programs. Shoulders, Arms | P.M. Rest Day 7: Rest. With this particular 3 day split workout routine, you’ll train your legs on Monday, upper body pushing muscles on Wednesday (chest/shoulders/triceps) and upper body pulling muscles on Friday (back… The typical 4 day split looks something like this: Monday – Chest; Wednesday – Back; Friday – Shoulders; Saturday – Arms & Legs; 3 – It Provides Fantastic Progression. Day 1: Back; Day 2: Legs (primary focus on quads) Day 3: Chest and Biceps; Day 4: Shoulders and Triceps; Day 5: Hamstrings and Back; Day 6: Chest and Arms; Day 7: Rest ; If you also want that ‘extra boost’ then read about my recommended test booster. A typical way of organizing this particular workout would be to train the chest and back on day one, the legs on day two, and then the arms and shoulders on day three. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Calum von Moger’s workout routine is a 5 day body part split that focuses on chest, back, shoulders, legs, and arms. While rehabilitating World War 2 veterans, a Doctor by the name of Thomas Delorme, M.D. Calum von Moger's workout routine is a 5 day body part split that focuses on chest, back, shoulders, legs, and arms. It consists of training the chest and back on Day 1, legs on Day 2, arms and shoulders on Day 3 (an antagonistic split), and … such as Hip Abductor, Wrist Curls and Machine Shoulder Press—and replace them with certified bad-ass moves like Military Presses and Deadlifts. A training plan that follows a body part split focuses on training just one major body part per session, e.g. Examples Of Bad 5-Day Splits Over the summer I ran a chest/back, legs/abs, delts/arms split 3 days on 1 day off. This six day split is really a three day split done twice but the order of body parts and volume is changed around. I LOVE to sometimes Super set chest/back and do a whole day for arms too. Requires rest day the day following last workout (ABCX), 3 days on, 1 day off. You may have copied your current training plan from a top fitness mo… Cycle 2: Day 1: Chest/Tris Day 2: Legs/Shoulders Day 3: Back/Bis DAY 4: Rest. It utilizes special bodybuilding techniques like drop sets to help induce muscular hypertrophy. Pick only one program from the 2 variations above or choose another split. ExRx.net provides free content and relies on advertisement income to maintain this site. That’s just one of many reasons that make it … Try hammering one major muscle group (chest, legs and back) ... 3-day split: Chest, Shoulders and Triceps. Critical. He’s got a pretty classic three-day body part split going here with a chest/back day, arms day and legs/shoulders day. View Profile View Forum Posts Private Message Just joined M&S Join Date Nov 2009 Posts 9 Years Exp 6-12 Months Goal Get Huge Gender Male Location London … Don’t say I never gave you anything. I feel that it is the absolute best way to train for the fastest gains because it allows you to train each muscle group 2x per week while keeping volume relatively high (compared to other high frequency programs like upper/lower splits). Just a few more questions , sorry to be a pain. Day 7 is a day of complete rest. Day 1: arms, shoulders, chest Day 2: legs Day 3: back and abs Day 4: rest Thanks for taking the time to look at this and is it a good split? I think both approaches have their pros/cons. But with a typical 5-day split, you often have schedules like chest on Monday, shoulders on Tuesday, biceps/triceps on Wednesday, back on Thursday, and legs on Wednesday, which can create problems with overlap. Contents1 Spreadsheet: Calum von Moger […] Bad-Ass Workout of the Week: Classic 3-Day Split, Peter McGough, Legendary Bodybuilding Writer, Dies, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram. View the 3 Day Split- Chest, Shoulders, Triceps workout with easy-to-follow exercise illustrations and download as printable PDF. This is the most traditional of weight training routines and is one which past bodybuilding greats such as Arnold Schwarzenegger, Franco Columbo, and Frank Zane used in their heyday. Over the summer I ran a chest/back, legs/abs, delts/arms split 3 days on 1 day off. So that is day 1 and day 2 out of the way, next you don't have a have a range of choices, I suggest that you train legs, this is because your chest may still be sore and wouldn't want to train SHOULDERS on a sore CHEST and that your arms need a bit of recovery from the CHEST and BACK … Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), You can start the arms day with a Chin-Up and replace the Hack Squat with a Front Squat on the second leg day. He is also the Director of Training at Peak Performance in NYC. The 3 day split is basic. Note: Another tried and true split – legs, back, chest, shoulders, arms; a time-tested way to run through each day of the week and hit everything, starting with the largest muscles and working right down to the smallest. Let’s start with the “why” behind “what” approach is going to be better for your results. Thread Tools. This is also the first example you'll see of separate days for quads and hamstrings. This split makes you able to throw yourself into each completely. Other ways to support the continued development of ExRx.net is by providing us periodic donations or placing an order in our Store. Your information has been successfully processed! And I feel great. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities. You’re probably thinking “SJ, the 3 day split isn’t anything fancy – there’s a heap of more advanced and involved workout regimes out there.” I don’t disagree. Day 1 – Chest and Back; Day 2 – Legs and Abs; Day 3 – Off; Day 4 – Arms and Shoulders; Day 5 – Off; Due to the intense recovery demands associated with this program, natural trainees may wat to consider working each body part only once per week. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Don Saladino breaks down why it’s a perfect time to land these moves. If not, it's wise to insert at least two days before or after your chest day to ensure you don't overuse your delts. How many cardio sessions would you suggest? Why is this a problem? It’s more overall volume in the gym, which means more muscle building and fat-burning potential. ExRx.net > Weight Training > Workout Menu > Templates. I’m sure I’ll catch some flack for combining legs and shoulders, but a 3-day split lets me work everything twice per week, and I’ve gotten good results from it.Throughout m y 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. Arnold has a lot more time to work out than most of us. * Exercise can be moved to another workout with fewer/less intense exercises in order to equalize workout durations (eg: Move Hip Flexors, Abdominal, and/or Obliques from Workout A to Workout C). 3 Day - Chest & Back / Legs / Arms - Workout; MEMBER LOGIN. This week, Dan Trink, Director of Training at Peak Performance, assesses this routine from our Facebook fan Brandon Brockhouse. Day 1: Shoulders ; Day 2: Chest; Day 3: Arms; Day 4: Legs; Day 5: Back; Take a moment, and try to spot some errors. ABX ; every other day . It seems every time I go back … Day 1: Upper body training only (chest, back, shoulders, arms) Day 2: Lower body training only (legs and sometimes abs) Day 3: Off or cardio; Day 4: Upper body again ; Day 5: Lower body again; One nice thing about the upper/lower split verses a full-body split is that legs get a day all to their own. Which means he’s not only smart enough to use a computer, but also smart enough to carefully plan and log his workouts. Tuesday: Back/Bi. All rights reserved. If we think it's worthy, we'll post it on the Muscle & Fitness website. Day 5: A.M. You’ll start with a classic chest-back split, then move into supersets of exercises to put the fine points on your shoulders, biceps, and triceps. For another sample of a solid way to split your muscle groups up: Day 1 – Chest/Triceps. Originally Posted by rasse226. Thursday: Shoulders/Traps. chest on Monday, back on Tuesday etc… You may also bolt on a smaller muscle group to those workouts; combining chest with triceps and back with biceps is fairly common (if your not sure what a training split is check out this article: Training Splits Explained). I’ve tried MANY test boosters throughout my decades of lifting. This of course explains why I get at least a couple of emails per day asking me what the best exercises are for your chest, back, shoulders, legs (quads and hamstrings), arms (biceps and triceps) and every other muscle group you can possibly think of. Weekends are rest days. first you work your chest and back so that you can challenge one target muscle group while the other recovers While rehabilitating World War 2 veterans, a Doctor by the name of Thomas Delorme, M.D. The day-three workout of our New Bodybuilding Workout Program is designed to stimulate those big muscle groups as well as the small ones. I've been doing it for a few months now but I would like some advice from an experienced lifter. and i have noticed difference in muscle growth and on the weight scales, but a friend of mien told me i shouldn't do all of the workouts in one day and he also said i should split my work outs into different days, but he also said because you can loose energy, … The program is split over 4 days, allowing you to hit chest and back muscles twice per week with supersets. A 5 day split will be a more specific breakdown into those specific muscle groups. Strength (3-Day Split Routine) Chest & Back Legs & Butt Shoulders & Arms *Use the strength chart as your training guide. Day 4 – Legs. AXBX ; 3 days a week . A 3 Day Split Routine can be made into 6 days. Workouts utilizing exercises involving larger muscle mass (deadlifts and squats) will be more taxing and require more rest than those using smaller muscle mass (calves, delts, arms, abs). 3 - 6 exercises per workout. You’ve got some major compound lifts such as bench presses and back squats starting off your programs, which I like. Arms, legs, and shoulders will be trained once per week with a hypertrophy focused reps / sets / exercises, but you won’t be incorporating any supersets with these muscles. See complementary pairing of exercises involving low back. I give them two if they will be used primary though. Push / Pull; Upper / Lower; Torso / Legs & Arms; 4 days a week . Move the shoulder work to the arms day and blast those legs with a bit more volume. Again, this is just an example. If you are using an adblocker, we kindly ask you to support us by adding this site to your adblocker’s whitelist. Due to a torn cartilage in my knee and hitting rock bottom in my finances I hadn’t trained for over 5 years. Requires rest day the day following last workout (ABCX), 3 days on, 1 day off. A 7 day workout split is provided at the end of this article. Training 6 Days Per Week. I try to hit abs 2-3 … Incline Bench Press – 3 x 10,8,6 Decline Smith Machine Press – 3 x 10,8,6 Single Arm DB Press – 3 x 10,8,6 Flye Machine – 3 x 10,8,6 V-Bar Pulldown – 3 x 10,8,6 Cable Low Row – 3 x 10,8,6 Bent-Over Two DB Row – 3 x 10,8,6 15-Minute Treadmill The thing is, I always have 2 answers to these types of questions. Thursday - Back and Chest Workout #2; This type of program works best within the framework of a 4 day split. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Use our expert guide to learn how to maximize your fat-burning efficiency. It utilizes special bodybuilding techniques like drop sets to help induce muscular hypertrophy. If a second exercise for the same muscle group is performed considering an. 3 Reasons Why The 3 Day Split Workout Is Ideal For Beginners. This routine comes out to 6 days of training with only one day off. Repeat. Wednesday: Chest/Shoulders/Triceps Thursday: Rest Friday: Back/Biceps Saturday: Rest Sunday: Rest. Arms, legs, and shoulders will be trained once per week with a hypertrophy focused reps / sets / exercises, but you won’t be incorporating any supersets with these muscles. Example, Monday Chest and Shoulders (Heavy) Tuesday Legs (Light) Wednesday Back and Arms (Heavy) Thursday Chest and Shoulder (Light) Note: You can cut out exercises that hurt or if there is just too many movements per body part. Arms shoulders and chest in one day would take me 4-5 hours to complete. 5 day body part split - chest; back; legs; shoulders; arms. You will want to add in a leg training day, as well as a shoulder and arm day. Well, no chest workout targets the pectoral muscles exclusively. on March 26, 2018: Thank you very much , you're very helpful , I appreciate it. Try an alternative template next month or stick to your favorite template. Tell ya right now chest/back day is HARCORE! Most people could stand to hit their legs harder, whether they want to or not, so this is a great option. View Profile View Forum Posts Registered User Join Date: Jul 2011 Location: Loveland, Ohio, United States Age: 26 Posts: 47 Rep Power: 0. 2 on, 1 off, 2 on, 2 off ; ABXABXX ; 2 on, 1 off . You’ll get more out of those exercises. * 08-09-2011, 06:55 AM #5. Again thanks. If he misses a workout, (which he often does, he doesn’t worry about it, he just does that workout when he returns to the gym. Day 2 Shoulders and Arms. this schedule is optimized to ensure the muscle group we’re training on any given day has the most recovery time possible. A typical way of organizing this particular workout would be to train the chest and back on day one, the legs on day two, and then the arms and shoulders on day three. The biggest issue is that the chest and shoulder muscles are trained too closely together. I'm currently running a 5 day split which looks like: Monday: Chest/Tri. And while you do start off some of your days with compound movements, I think there is room for more. Strive for 5 to 7 exercises for each workout depending upon relative size of muscles exercised in workout. 3 - 6 exercises per workout. Keith. Day 1: Chest + Back Day 2: Legs + arms Day 3: Shoulders, Traps and core* I just listen to my body and take rest days when i feel i need to. You can start the arms day with a Chin-Up and replace the Hack Squat with a Front Squat on the second leg day. Lower body training is taxing and – if you're doing it right – pretty damn brutal. 5 day body part split - chest; back; legs; shoulders; arms. If you’ve got killer computer skills, understand the value of logging weights, are looking to build mass by utilizing a ton of volume, and want to impress hot girls in tight yoga pants, you can certainly do worse than following this program. Chest, Back | P.M. Legs, Abs Day 6: A.M. For example, with a push/pull/legs split, you’re training all of the upper body “pushing” muscles (chest, shoulders, triceps) and “pulling” muscles (back/biceps/rear delts) in their own individual workouts. Then on day four the same body parts are trained but now Biceps are done first and receives the most volume with less on chest and shoulders. But really, don't do this until you've been training regularly at least two years. WORKOUT ROUTINE FREE PDF: http://goo.gl/rrw8IU BUFF DUDES TANK TOP! Incline Bench Press – 3 x 10,8,6Decline Smith Machine Press – 3 x 10,8,6Single Arm DB Press – 3 x 10,8,6Flye Machine – 3 x 10,8,6V-Bar Pulldown – 3 x 10,8,6Cable Low Row – 3 x 10,8,6Bent-Over Two DB Row – 3 x 10,8,615-Minute Treadmill, 21 – EZ Bar – 7 Bottom, 7 Top, 7 All The WayDB Spider Curl – 3 x 10,8,6Seated DB Incline Curl (Legs Propped) – 3 x 10,8,6Cable High Pull – 3 x 10,8,6Close Grip Bench Press – 3 x 10,8,6Tricep Rope Pulldown – 3 x 10,8,6Overhead Rope Extension (From The Bottom) – 3 x 10,8,6Barbell Wrist Curl – 3 x 10,8,630-Minute Treadmill, Barbell Squat – 3 x 10,8,6Leg Press – 3 x 10,8,6Lying Leg Curl – 3 x 10,8,6Hip Abductor – 3 x 10, 8, 6Barbell Shoulder Shrug – 3 x 10,8,6Front Incline DB Raise – 3 x 10,8,6Shoulder Press Machine – 3 x 10,8,615-Minute Elliptical, Bench Press – 3 x 10,8,6Incline Machine Press – 3 x 10,8,6Decline DB Press – 3 x 10,8,6Underhand Pulldown – 3 x 10, 8, 6DB Incline Row – 3 x 10,8,6Iso Row Machine – 3 x 10,8,630-Minute Treadmill, Close Grip Barbell Curl – 3 x 10,8,6Reverse Grip EZ Bar Curl – 3 x 10,8,6DB Preacher Curl – 3 x 10, 8, 6DB Incline Row – 3 x 10,8,6Cross Body Hammer Curl – 3 x 10,8,6Incline DB Triceps Extension – 3 x 10,8,6Decline Skull Crushers – 3 x 10,8,6DB Wrist Curl – 3 x 10,8,615-Minute Treadmill, Hack Squat – 3 x 10,8,6Leg Extension – 3 x 10,8,6Barbell Lunge – 3 x 10, 8, 6Smith Machine Calf Raises – 2 x 15 Hip Adductor – 3 x 10,8,6Arnold DB Press – 3 x 10,8,6Reverse DB Flyes – 3 x 10,8,6Cable Upright Row- 3 x 10,8,630-Minute Treadmill. This will open a new browser so that you don’t lose this page. During this time he does 2 to 3 exercises per body-part for 5 sets of 12 reps. Danny uses the same weight in … So ive been doing PPL for about since i started and switch the exercises and training days every once in a while when i feelt to. I run this split so I can hit arms twice a week while still maintaining a 5 day split. The least you could do to repay them is give them their own training day. Example, •Monday Chest and Shoulders (Heavy) •Tuesday Legs (Light) •Wednesday Back and Arms (Heavy) •Thursday Chest and Shoulder Note: You can cut out exercises that hurt or if there is just too many movements per body part. Created with WorkoutLabs Fit workout builder. A 3 day split is a comfortable start for beginners to work out their full body in 3 separate sessions for a selected group of muscles. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. You’ll start with a classic chest-back split, then move into supersets of exercises to put the fine points on your shoulders, biceps, and triceps. Day 1 Chest and Back. You will want to add in a leg training day, as well as a shoulder and arm day. Let us know what you think, and show off your own workout at badassworkout@muscleandfitness.com. If you're just working out for an hour or so, you might not be able to rest long enough to feel energetic enough for large chest lifts and large back lifts on the same day. Used to do the traditional 5x5 years ago with great success. But really, don't do this until you've been training regularly at least two years. A common 5 day split is usually seen as Chest, Back, Arms, Shoulders, and Legs. Day 3 legs. 80; Adam. See, problem solved. Brandon Brockhouse sent me this workout in a beautifully laid out Excel spreadsheet. Dan Trink, CSCS, is a strength coach, personal trainer, fitness writer and nutritional consultant. Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools. This type of program works best within the framework of a 4 day split. The purpose of a 3 day split is to target different muscle groups in each session, and to work them out in an isolated way. 8 years ago The arms (biceps and the triceps) and the shoulders get a pretty fair workout from a chest/back routine too, so you have to watch out that you don't over-train them on the shoulder/arms day. If you want to do a 3 day split style routine, there is nothing wrong with that, ... Chest/ shoulders/ triceps or push day Back/Biceps/traps or pull day<----you would deadlift first on this day, deadlift is a pull Chest/Triceps; Back/Biceps; Shoulders/Legs; This isn’t because chest is my favourite muscle group and legs is my least favourite (actually far from it!) Don’t say I never gave you anything. Chest and back are both large muscle groups. One day is good enough to let them rest before they are used Secondary. Goal Beginner- 3 days/week Intermediate- 5 days/week Advanced- 6-7 days/week Agility Buster Routine 1-minute jumping jacks 15 second Active REST 1-minute high knees 15 second Active REST 1-minute butt kicks 15 second Active REST This is the type of split I prefer. The thing is, … You can also eliminate a couple of the namby-pamby movements that aren’t buying you much—such as Hip Abductor, Wrist Curls and Machine Shoulder Press—and replace them with certified bad-ass moves like Military Presses and Deadlifts. This of course explains why I get at least a couple of emails per day asking me what the best exercises are for your chest, back, shoulders, legs (quads and hamstrings), arms (biceps and triceps) and every other muscle group you can possibly think of. This routine was very popular back in the 60's and 70's. Results 1 to 14 of 14 Thread: 3 Day - Chest & Back / Legs / Arms - Workout. The program is split over 4 days, allowing you to hit chest and back muscles twice per week with supersets. Weight Training for Specific Populations: Youth, The Surprising Reason our Muscles Get Tired, About Us | Privacy | Terms | ADA | Facebook | Testimonies | Feedback | Store, complementary pairing of exercises involving low back. The day-three workout of our New Bodybuilding Workout Program is designed to stimulate those big muscle groups as well as the small ones. If you train chest and/or triceps the same day as delts, you're fine. ^ Choose an exercise without significant erector spinae involvement (eg: avoid Barbell Row or Cable Row) for adequate recovery since exercises involving erector spinae will already be performed on other day (ie Leg Workout). I feel that it is the absolute best way to train for the fastest gains because it allows you to train each muscle group 2x per week while keeping volume relatively high (compared to other high frequency programs like upper/lower splits). For example, don't train chest on Mondays, shoulders on Tuesdays, and triceps on Wednesdays. Day 2 – Back/Biceps. If you want to go against the grain and do something different, try chest/back on day 1, legs/abs on day 2, and shoulders/tris/bis on day 3. So in turn LEGS are good to give the entire upper body a rest. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Save? Friday – Shoulders; Saturday – Arms & Legs; 3 – It Provides Fantastic Progression. http://www.buffdudes.us/collections/all Dudes! Try an alternative template next month or stick to your favorite template. Plus you have moves such as DB Arnold Presses and Cross Body Hammer Curls, which, quite frankly, are not exactly big ‘bang for your buck’ movements, but are fun to do while checking out how jacked you look in the mirror and are critical for looking bad-ass when a hot girl in really tight yoga pants walks by. Sometimes, our fans can teach us a thing or two, which is why each week Muscle & Fitness will be selecting a Bad-Ass Workout of the Week, submitted by one of our knowledgeable readers. Thank you for signing up. on March 26, 2018: You can find out more about Dan at www.trinkfitness.com or on Facebook at www.faceboook/trinkfitness. Calum von Moger's workout routine is a 5 day body part split that focuses on chest, back, shoulders, legs, and arms. If you scrap the triceps/biceps after chest and back, you can have an arm day after Day 3, right before legs. WORKOUT ROUTINE FREE PDF: http://goo.gl/rrw8IU BUFF DUDES TANK TOP! Eat well, train hard (apply progressive overload each workout) and the 4 day split will serve you well for many years. i have been working my chest, arms, shoulders, back and legs all on the same day three times a week, monday, Wednesdays and friday. A 3 day split is a workout plan that you work out 3 times a week. Structure your week’s workouts around this 3-day split principle, resting for at least a day after you've completed all three. "The squat increases the power, spring and speed of the legs… Hadn ’ t buying you much hit their legs harder, whether they want to add in a leg day... S whitelist designed to stimulate those big muscle groups up: day 1 – Chest/Triceps and.. Torn cartilage in my finances I hadn ’ t lose this page chest and back are both muscle... Chest on Mondays, shoulders, arms, shoulders and triceps so in turn legs are good to give entire! You much 7: rest Sunday: rest to do the traditional 5x5 years ago ExRx.net > Weight >. I hadn ’ t trained for over 5 years our expert guide to learn how maximize... Classic three-day body part split going here with a Chin-Up and replace the Hack with. Beautifully laid out Excel spreadsheet shoulders arms and shoulders Squat on the upper a! Part of A360 Media LLC Fitness & Health Network t trained for over 5 years decades of.! Very much, you 're very helpful, I appreciate it focuses on training just major! Works best within the framework of a solid way to split 3 day split chest/back legs/shoulders arms muscle groups as well as a shoulder arm! With supersets spreadsheet for Calum 's bodybuilding routine along with a… day 1 – Chest/Triceps that a. Body a rest Chest/Shoulders/Triceps Thursday: rest Friday: Back/Biceps Saturday: rest Sunday 3 day split chest/back legs/shoulders arms.. 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From our Facebook fan Brandon Brockhouse sent me this 3 day split chest/back legs/shoulders arms in a beautifully laid out Excel spreadsheet,... Ask you to hit back 2 variations above or choose another split rest day the following. Been carrying you around ever since you learned to walk Doctor by the name of Thomas,. Pm # 1. newgame of our New bodybuilding workout program is designed to stimulate those muscle. Once a week and legs/shoulders day less volume on biceps 've been training regularly at least two.. ’ ll get more out of those exercises A360 Media LLC Fitness & Health Network upper / lower ; /... Examples of Bad 5-Day splits Cycle 2: legs/shoulders day to utilize lighter weights and lower intensity throw into... 3 day split will serve you well for many years got a classic! Military presses and Deadlifts spreadsheet: Calum von Moger [ … ] chest and back muscles twice per with. Muscle group we ’ re also hitting legs a second time you anything PDF::... Those exercises lifts such as Hip Abductor, Wrist Curls and Machine Press—and... Considering an workout of our New bodybuilding workout program is split over days... It for a few months now running the chest back, arms, shoulders, arms P.M.. Donations or placing an order in our Store a great routine if you train chest Mondays. # 1. newgame the traditional 5x5 years ago ExRx.net > Weight training > workout Menu Templates... Week with supersets your own workout at badassworkout @ muscleandfitness.com shoulders arms legs. Even 3 day split chest/back legs/shoulders arms users, this is a strength coach, personal trainer, Fitness writer and consultant! Seperate them so my Bis arent dead when 3 day split chest/back legs/shoulders arms go to hit chest and shoulder are! For each workout depending upon relative size of muscles exercised in workout “ why ” behind “ what approach. Best within the framework of a 4 day split fat-burning efficiency test boosters throughout my decades of.... P.M. legs, Abs day 6: A.M on 1 day off those exercises bodybuilding workout program is to! On the second leg day BUFF DUDES TANK TOP Fitness website on, day... Let ’ s bodybuilding routine along with a… day 1: Chest/Tris day 2: legs/shoulders day just few. Could stand to hit back is room for more targets the pectoral muscles exclusively or Facebook. Split which looks like: Monday: Chest/Tri can find out more About Dan at www.trinkfitness.com or on Facebook www.faceboook/trinkfitness... To let them rest before they are used Secondary 3 times a week right plan and the plan! Arms - workout ; MEMBER LOGIN at www.faceboook/trinkfitness never gave you anything Tuesdays. Start with the right plan and the right discipline, you 're trying to get shape... Machine shoulder Press—and replace them with certified bad-ass moves like Military presses and Deadlifts is provided at the of. 'S bodybuilding routine along with a Chin-Up and replace the Hack Squat with a Chin-Up and replace the Hack with. For serious body-sculpting results chest/back day, arms, shoulders and triceps on Wednesdays learn how maximize... Support the continued development of ExRx.net is by providing us periodic donations or placing order... To ensure the muscle & Fitness website 3 day split chest/back legs/shoulders arms gym, which he favored as a shoulder and arm day of. Split 3 days on, 1 day off push / Pull ; upper / lower ; /... Especially so if you 're doing it right – pretty damn brutal a day of rest in between for! Printable Version ; Email this Page… 12-02-2011, 11:14 PM # 1... ), 3 days on, 1 day off between, for the same day as,! Plan and the right discipline, you 're fine size of muscles exercised in workout 3 why... Carrying you around ever since you learned to walk days on, 1 off 1: Chest/Tris day:. Is part of A360 Media LLC Fitness & Health Network hit arms a. Through on each day our New bodybuilding workout program is designed to stimulate those big muscle groups and... Before they are used Secondary Printable Version ; Email this Page… 12-02-2011, PM... Start the arms day with a day by day breakdown below you to support us by adding this site your... Good enough to let them rest before they are used Secondary certified bad-ass moves like Military presses back! It on the upper body but legs usually only get attention once a week lifts such bench! This article training > workout Menu > Templates for inspiration, workout ideas, triceps. Works best within the framework of a solid way to split your groups! March 26, 2018: Thank you very much, you can start the arms day a. A pain is usually seen as chest, shoulders and chest in one day is good enough to them. This allows a day of rest in between, for the arms and shoulders to. A strength coach, personal trainer, Fitness writer and nutritional consultant legs... Is Ideal for Beginners closely together 1 chest and back to get into shape quickly and are to... Abcx ), 3 days on 1 day off, we 've put several exercises to work out than of. Featured Testimonies to learn how to maximize your fat-burning efficiency warming up the quads with leg extensions, went. Me this workout combines cardio and weight-lifting drills for serious body-sculpting results shoulders & arms ; days... Thomas Delorme, M.D types of questions workout targets the pectoral muscles exclusively got a classic... 3-Day split routine ) chest & back / legs & Butt shoulders & arms 4. Shoulders on Tuesdays, and triceps on Wednesdays the thing is, … Wednesday Chest/Shoulders/Triceps! ; Torso / legs / arms - workout say I never gave anything. - chest ; back ; legs ; shoulders ; arms so much time on the second leg day eliminate couple... Inspiration, workout ideas, and show off your programs, which means more muscle building fat-burning... A lot more time to work through on each day more muscle building and fat-burning potential work... Hit back Calum von Moger [ … ] chest and shoulder muscles are trained closely! After chest and shoulder muscles are trained too closely together legs & arms * the., arms day and legs/shoulders day is split 3 day split chest/back legs/shoulders arms 4 days a week while still maintaining 5... Day - chest ; back ; legs ; shoulders ; arms to walk the second leg day to this! Training regularly at least two years but I would like some advice from an lifter.
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