millenium girl Posted December 4, 2018 Share Posted December 4, 2018 I have been doing the same split for 3 months now and I'm bored. I don't want to hit the gym every day. Thise who read my log (cough cough) know that this is what I do right now Monday - Chest and back Tuesday - Shoulders and arms Wednesday -- circuit training Thursday -- Chest and back Friday -- Shoulders and arms I do cardio twice a day and it's the only thing that I like doing to be honest. Any idea of a 3-day split? Quote Link to comment Share on other sites More sharing options...
WADA'sWorstNightmare Posted December 5, 2018 Share Posted December 5, 2018 For bodybuilding? Train like a powerbuilder for a while (no, dont look it up, WAY too much bad info out there...). If i had three days a week? Too easy. Day 1 - Bench (normal grip or close grip), press (always standing, always barbell, in front or behind neck w wider grip), incline (bench or DB), finish with flys, cables, push-ups, whatever. Day 2 - (ALWAYS the very next day after upper body) Upper back (BB rows, std cable row, lat pull, pull/chin-ups - pick 3), Triceps, biceps.(3 arm movements each, heavy to light/finish). Day 3 - Back squat, deadlift, hack squat, hamstring movement of choice. Abs after if you're bored... Currently, i'm just kinda messing around/on a break, so i do this whole thing twice a week, plus a day for Olympic lifts (so i'm still training 7 days a week). But one cycle of this a week, done right is more than enough work. 1 Quote Link to comment Share on other sites More sharing options...
Davis1891 Posted December 5, 2018 Share Posted December 5, 2018 19 hours ago, millenium girl said: I have been doing the same split for 3 months now and I'm bored. I don't want to hit the gym every day. Thise who read my log (cough cough) know that this is what I do right now Monday - Chest and back Tuesday - Shoulders and arms Wednesday -- circuit training Thursday -- Chest and back Friday -- Shoulders and arms I do cardio twice a day and it's the only thing that I like doing to be honest. Any idea of a 3-day split? I’m a huge fan of push, pull, legs. Frequency>daily volume imo 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 6, 2018 Author Share Posted December 6, 2018 15 hours ago, Davis1891 said: I’m a huge fan of push, pull, legs. Frequency>daily volume imo That's what I'm gonna do next week. muscle_n_blood recommended it can't do weighted hack squats or weighted squats because of the TKR. 1 Quote Link to comment Share on other sites More sharing options...
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