Anyone got a good 3 day split weights workout?

psd99 · 4 May 2016 at 08:46

hey all,

I'm looking for a 3 day split ideally.

3-4 sets each exercise with rep range between 6-12

The only exercises which an injury prevents me from performing are squats and deads (yes I know this really sucks) even leg press
no exercises heavy that will impact my hamstrings significantly.

anyone got a decent 3 day split?

mrthingyx · 4 May 2016 at 10:42

Given you can't seem to train legs at all, may I suggest the "every day is chest day" workout plan?

MoNkeE · 4 May 2016 at 10:49

As MrThingyX says really.

Monday: chest and biceps

Wednesday: Back and biceps

Friday: Shoulders and Biceps

mrthingyx · 4 May 2016 at 11:12

MoNkeE said:
As MrThingyX says really.

Monday: chest and biceps

Wednesday: Back and biceps

Friday: Shoulders and Biceps

Might want to isolate biceps to minimise overtraining risk, so Mon would be "left bicep," Weds would be "right bicep" with Friday being all kinds of Gainsville.

Vish Petrol · 4 May 2016 at 11:13

Triceps and delts every day. Get those arms looking freaky.

MoNkeE · 4 May 2016 at 11:29

Hats a good point MrThingyX, avoid overtraining where possible. But by the same token, make sure you're doing MORE bicep work than chest etc; after all the biceps are smaller so need more work to grow.

Jamesyboyjim · 10 May 2016 at 15:42

psd99 said:
The only exercises which an injury prevents me from performing are squats and deads (yes I know this really sucks) even leg press
no exercises heavy that will impact my hamstrings significantly.

What is wrong with your hammys that stops you from training legs completely? Are you able to perform bodyweight movements? believe it or not, just squatting up and down with no weight will give you a tremendous burn and pump. Its a great way to practice your form so you don't squat badly with weight and injure yourself

You could hit some bodyweight squats and lunges, see how your hamstrings hold out because that is mainly working the quads.

Don't believe the hype on overtraining, if you are eating the right food and getting the right sleep, assuming the muscle isn't in agony, you can train it.

But the more you train that muscle, the more the body will adapt to what you are doing, which means the more work you'll have to put in to get the same results you were getting previously.