4chan archive /fit/ (index)
2012-10-02 05:47 15004085 Anonymous (image.jpg 960x651 99kB)
Sup /fit/
Gunna change my super shitty plan (2 upper body days 1 lower) to this 3 day split. Thoughts?
3 Day Split
Monday: Legs & Shoulders
LEGS
Barbell Squats (2 sets)
Leg Presses (2 sets)
Leg Curls (1 set)
Leg Extensions (1 set)
Standing Calf Raises (3 sets) (or use Leg Press Machine). Take a full 5 minute break here before hitting your shoulders. A separate shoulder warm-up is also needed.
SHOULDERS
Seated Smith Machine Overhead Press (2 sets)
Seated Dumbbell Overhead Press (2 sets)
Dumbbell or Machine Lateral Raises (3 sets)
Wednesday: Chest, Biceps, & Abs
CHEST
Flat Bench Press (2 sets)
Pec Deck (2 sets)
Deep Dips (2 sets). Take a full 5 minute break here before hitting your biceps.
BICEPS
Barbell Bicep Curls (2 sets)
Cable Preacher Curls (3 sets)
Standing Alternate Dumbbell Curls (2 sets)
ABS
Weighted Decline Sit-Ups (2 sets)
Kneeling Cable Crunches (2 sets)
Weighted Hanging Leg Raises (1 set)
Friday: Back, Triceps, & Traps
BACK
Deadlifts (2 sets)
Cable Rows (2 sets)
Pullovers (2 sets). Take a full 5 minute break here before hitting your triceps.
TRICEPS
Decline or Flat French Presses (3 sets) (use a close grip on an EZ bar – use this compound form, not the strict isolated form)
Cable Pushdowns (2 sets)
Cable Kickbacks (1 set each arm. Use a stirrup attachment). Take a full 5 minute break here before hitting your traps.
TRAPS
Trap Bar Shrugs (3 sets. Or use a smith machine or low pulley).
Also pic related, my shitty progress
19 min later 15004340 Anonymous
Have you done any program previous to your split, like SS or SL?
23 min later 15004391 Anonymous
work dat chest son.
please...
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