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Aug. 26/07, 01:39 PM
|  | Newb | | Join Date: Apr 2007
Posts: 88
| | | Maximuscle 3 day split
I came across this routine when I was researching fat loss supplements and was wondering what you guys think. I've been doing fullbodies for a while and want to be able to concentrate on certain muscles i will need for rugby. Monday
Squats 3x6
Deadlift 3x6
Leg Extension 3x10
Leg Curl 3x10
Standing Calf Raise 3x10 Wednesday
Incline DB bench 3x12
Close grip flat bench 3x8
Behind neck shoulder press 3x8
Upright rows 3x8
DB bicep curl 3x8 Friday
Pull ups 3x3
Shrugs 3x8
BO row 3x8
Tricep kickback 3x8
Dips 3x10
Sit ups 3x20
note this is not the exact workout as I have tweaked it to fit my equipment etc. |
Aug. 26/07, 01:50 PM
|  | Former member of VulgarityGang | | Join Date: Dec 2005 Location: had to quit when he became a mod
Posts: 9,553
| | | I don't really like the idea of training the upper body twice as much as the lower body. As the lower body lifts really are the more important ones, like squats and deadlifts. |
Aug. 26/07, 01:56 PM
|  | Junior Member | | Join Date: Aug 2006 Location: Kingston, MASS
Posts: 436
| | Quote:
Originally Posted by Karky  I don't really like the idea of training the upper body twice as much as the lower body. As the lower body lifts really are the more important ones, like squats and deadlifts. | I agree do more of a upper lower upper week 1 lower upper lower week 2
Or do
upper
lower
off
upper
off
lower
off |
Aug. 26/07, 02:05 PM
| | Newb | | Join Date: Apr 2007
Posts: 88
| | | Yea cheers Ill play around with it how about,
Monday
Squats
Leg extension
Leg curl
Sidestep lunges
Tuesday
DB incline bench
Upright row
DB bicep curls
Tricep kickbacks
Behind neck shoulder press
Thursday
Deadlift
Leg raise
Lunges
Calf raise
Friday
Pull ups
Close grip bench
BO row
Shrug
Dips
Any better? |
Aug. 26/07, 08:40 PM
|  | Sianara | | Join Date: Oct 2005
Posts: 7,359
| | | If you're training for a sport that uses the body as a whole, why would you work the body in parts? |
Aug. 27/07, 04:38 AM
| | Newb | | Join Date: Apr 2007
Posts: 88
| | | So that I can put concentrated effort in to the muscles and not have some overlooked. |
Aug. 27/07, 05:20 AM
| | Verge of Overtraining | | Join Date: Jul 2007
Posts: 1,543
| | | this is not the most effective way to train. |
Aug. 27/07, 06:26 AM
|  | Deceptimod | | Join Date: Nov 2004 Location: Nebraska
Posts: 5,845
| | Quote:
Originally Posted by laner Yea cheers Ill play around with it how about,
Monday
Squats don't be afraid to try other squat styles, like front squats or zercher squats
Leg extension replace or ditch...extensions are bad on the knees
Leg curl
Sidestep lunges
Tuesday
DB incline bench
Upright row
DB bicep curls
Tricep kickbacks replace, unless you are a 40 year old woman in a pink leotard, there are much better exercises: skull crushers, french press, tricep extensions, close grip bench
Behind neck shoulder press unless you have a spotter, ditch this. you can totally **** up your rotator cuffs if your form fails
Thursday
Deadlift
Leg raise
Lunges
Calf raise
Friday
Pull ups
Close grip bench
BO row
Shrug
Dips
Any better? | Just a few exercises you need to think about. don't have the time to think about the rest this morning  |
Aug. 27/07, 09:00 AM
| | Newb | | Join Date: Apr 2007
Posts: 88
| | | Cheers Malkore how about this then
Monday
Back squats
Front squats(oly style)Superset
Leg curl
Sidestep lunges
Tuesday
DB incline bench
Upright row
Military pressSuperset
DB bicep curls
DB french pressSuperset
Thursday
Deadlift
Zercher squatSuperset
Leg raise
Lunges
Calf raise
Friday
Pull ups
Close grip bench
BO row
Shrug
Dips |
Aug. 27/07, 09:27 AM
| | Verge of Overtraining | | Join Date: Jul 2007
Posts: 1,543
| | Quote:
Originally Posted by laner Monday
Back squats
Front squats(oly style)Superset
Leg curl
Sidestep lunges | It might take a while repeatedly having to change the weights for backsquat and front squat. I don't think you should superset them.
IMHO, It'd be helpful for you to superset the last two exercises. I also think it'd be better to do bulgarian split squats instead of leg curls (as you may remember I don't advocate leg machines), but I suppose that's your preference. |
Aug. 27/07, 09:47 AM
| | Newb | | Join Date: Apr 2007
Posts: 88
| | | Thanks but with no squat rack and no spotter I only squat 30-40kg so i wont need to change. |
Aug. 27/07, 07:09 PM
| | Sianara | | Join Date: Oct 2005
Posts: 7,359
| | Quote:
Originally Posted by laner So that I can put concentrated effort in to the muscles and not have some overlooked. | Wouldnt you want function over looks? I would look into Oly lifts, plyometrics, etc. |
Aug. 28/07, 01:48 AM
| | Newb | | Join Date: Apr 2007
Posts: 88
| | | No what i meant was by including iso then i will be fully training that muscle and that if i didnt do the iso it would not get as much attention i didn't mean as in appearance. | |
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