Credits for this workout goes to BRIT_BEEF of Bodybuilding.com forums
Intermediate (Aim for 6-8 reps except where stated - I am showing a leg/pull/push example this time. This is for people who have done a beginner routine for 6-8 weeks.)
Monday Legs
Squats (3 sets) http://exrx.net/WeightExercises/Quadriceps/BBSquat.html
Leg press (3 sets) http://exrx.net/WeightExercises/Quad...5LegPress.html
Leg extension (2 sets) http://exrx.net/WeightExercises/Quad...Extension.html
Leg curl (3 sets) http://exrx.net/WeightExercises/Hams...ngLegCurl.html
Stiff leg deadlift (2 sets) http://exrx.net/WeightExercises/Hams...gDeadlift.html
Standing calf raise (3 sets) http://exrx.net/WeightExercises/Gast...CalfRaise.html
Seated calf raise (2 sets) http://exrx.net/WeightExercises/Sole...CalfRaise.html
Wednesday Back/biceps
Deadlift (3 sets) http://exrx.net/WeightExercises/Erec...BDeadlift.html
Pullups (3 sets) http://exrx.net/WeightExercises/Lati.../WtPullup.html
Barbell row (3 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
Dumbell row (2 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
Shrugs (3 sets) http://exrx.net/WeightExercises/Trap...r/DBShrug.html
Barbell curl (3 sets) http://exrx.net/WeightExercises/Biceps/BBCurl.html
Dumbell incline curl (3 sets) http://exrx.net/WeightExercises/Bice...clineCurl.html
Hammer curl (2 sets) http://exrx.net/WeightExercises/Brac...ammerCurl.html
Friday Chest/shoulders/triceps
Bench press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
Incline dumbell press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
Dips (2 sets) http://exrx.net/WeightExercises/Pect...tChestDip.html
Military press (3 sets) http://exrx.net/WeightExercises/Delt...taryPress.html
(Seated) Side laterals (2sets) http://exrx.net/WeightExercises/Delt...eralRaise.html
Rear laterals (2 sets) http://exrx.net/WeightExercises/Delt...eralRaise.html
Lying tricep extension/skullcrusher (3 sets) http://exrx.net/WeightExercises/Tric...ingTriExt.html
Close grip bench press (3 sets) http://exrx.net/WeightExercises/Tric...enchPress.html
Sunday, January 11, 2009
3 day push/pull/legs split
Labels: workout programs
Posted by xeem at 8:10 PM
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1 comments:
Alright mate.
There are a couple of ways to go, straight sets or pyramids are the main two. I will use chest as an example...
Bench press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
Incline dumbell press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
Dips (2 sets) http://exrx.net/WeightExercises/Pect...tChestDip.html
Straight sets...
You would do 8 working sets for chest, the warmups are not included in the number of sets.
Bench press - one warmup of around 15 reps then 3 sets using your working weight, you should aim for around a 10/8/6 rep range as you fatigue.
Incline press - same as above
Dips - no warmup on this exercise should be needed at this stage, just two heavy sets with whatever weight you strap on. Aim for something like 8/6 for your reps.
Pyramid...I will use my workout today which was very similar.
Bench press
60kg x 15 - easy warmup
100kg x 10 - a few reps short of failure
120kg x 8 - failure
130kg x 5 - failure
Incline dumbell press
50lbs x 15 - easy warmup
80lbs x 10 - failure
90lbs x 7 - failure
Dips (using a weighted dipping belt)
25kg x 10 - a few reps short of failure
35kg x 8 - failure
40kg x 6 - failure
As you get to the later exercises you pyramid up quicker as you will be well warmed up.
As the routine is written you will do 6 sets to failure and two easy sets...
bench press
set 1 - warmup
set 2 - failure with a weight that lets you get 8-9 reps
set 3 - failure with a weight that lets you get 5-6 reps
incline press
set 1 - a set that is a few reps from failure
set 2 - failure with a weight that lets you get 8-9 reps
set 3 - failure with a weight that lets you get 5-6 reps
dips
set 1 - straight into a heavy set of around 8-9 reps
set 2 - failure at around 5-6 reps
This is the style of training I personally use most of the time and have had good results from it. I suggest trying both and see which you prefer.
I would also recommend keeping a training log as it makes tracking your progress much easier. Try and improve something every week, an extra rep or an extra 5lbs on one exercise. This is what will keep you growing consistently.
Increase the weights when you are getting 1-2 reps above the target range.
That is not easy to explain, if anything is not clear just let me know. I will try and clarify any points that don't make sense.
Cheers.
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