Help me with a 3 day split

DaWG

DaWG

DaWG

Associate
Joined
24 Sep 2008
Posts
92
Hey,

Been going to the gym since October, but haven't been using free weights, and was initially using machines etc (despite what i read here). Now, I think I'm doing well diet-wise, but with the new year and everything, i want to start a proper routine using free weights.

The only problem is, my gym has plenty of dumbells / smith machines etc, but there's only one weight bench, and the bar is fixed into a rail to prevent it being dropped onto oneself. I assume this will interfere with some of the standard exercies that would be included in most split routines?

If so;

a) would sombody be kind enough to post a 3 day split which wouldn't be affected by this, and

b) i saw a link in the sticky that listed how to do each exercise, but they were listed by muscle group - I recall seeing another that had them listed by the name of the exercise - would be appreciated if anyone could link this.

Cheers
 
Thanks for the quick reply. I don't think I stressed enough how new I am to this - some of what you wrote is totally over my head.

What I'm asking is - say i use the 3 day split in the sticky;


Tuesday (Chest/Shoulder/Triceps)

Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Skull Crushers – 3x8
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8


Thursday (Back/Biceps)

Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8


Sunday (Legs/Abs)

Barbell Squats – 3x8
Dumbbell Lunges – 3x8
Calf Raises-4x10
Abdominal workout


Going on what's listed here: http://www.exrx.net/Lists/Directory.html

I'm looking through the Tuesday for instance, and the skull crusher (http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html) - aside looking absolutely lethal :eek: - I wouldn't be able to do, as the bar at my gym is fixed to a rail and can only go up and down.

Similarly, the deadlift (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html) doesn't seem possible.

Could anyone suggest exercises that they could be replaced with? And could anyone who knows their stuff have a look through those exercises and tell me if any others would be impossible on a fixed bar?

Apologies for all the questions - I have a year to bulk up as much as possible, then i will be off traveling, so i really want to make sure I'm doing everything correctly and not wasting any time.

Cheers in advance
 
Sorry to pester you all again - last time I promise - I will be starting tonight :D

Thanks for the link - just what I was looking for. Just a few final questions;

I assume certain exercises are regarded as being better than others for particular muscle groups? I have taken the 3-day split and taken out the exercises I won't be able to do;

Tuesday (Chest/Shoulder/Triceps)

Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8


Thursday (Back/Biceps)

Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8
One arm Dumbbell hammer Curls – 3x8
Forearm Dumbell Curl

Sunday (Legs/Abs)

Dumbbell Lunges – 3x8
Calf Raises-4x10
Abdominal workout


Now, I've taken out;

Skull Crushers from day 1
Dead lifts from day 2
Barbell Bicep Curl from day 2
Barbell Squats from day 3

Can someone suggest the next best exercise that I can do in replacement of each of those (I assume they would involve dumbbells instead)? Is there a 'best'? Bearing in mind that at my gym, the barbell is fixed into a rail, hence why I can't do the above.

Also on the subject of 'best' exercises - the flat bench press. Could I swap this out for an incline bench press, or is there a reason the flat is preferred? I have also thrown in Forearm Dumbbell curls, as that is part of me that I've always wanted to improve - should they stay on Day 2?


Once again, thanks in advance
 
Why is it dire? I've just copied it straight out of the sticky? I can only assume you say this due to the removed exercises, but I'm going to have this problem whichever way I split the routine, hence why I was asking for a few alternative exercises to the ones I have taken out.


edit: on re-reading that, the first part seems to come across as me questioning your knowledge Wardie, so just wanted top make it clear I wasn't. I am massively greatful for anyone who takes the time to reply. I just really want to be given a set of exercises to do over a 3 day split that I can work at over the next year, the only constraint being that certain barbell exercises are unavailable to me.

Cheers
 
Last edited:
Ahhhhhhh, I get what you're saying now - basically why do more on one day than another when I can split it over multiple days, and therefore not neglect any particular area due to trying to cram too much into any one session. Those few lines seem to have made everything I've been reading on split routines make sense :D Cheers

Okay, so taking this suggested by Freefaller;

Day 1 - Chest / Biceps
Day 2 - Back / Shoulders
Day 3 - Legs / Triceps

Could I be cheeky and ask someone to specify the exercises for each day (I assume what I had written above - the routine copied from the sticky) can just be moved around, but I'm not 100% sure on which exercises are for which muscle groups. And also bearing in mind that skull crushers / dead lifts / barbell bicep curl / barbell squats would also need to be swapped for an alternative exercise.

Cheers
 
Thanks so much Wardie - that's exactly what I've been looking for.

There seems to be less exercises than other splits I've seen - is there any particular reason? And is this why you suggest 4/5 by 10? And what does RDL stand for?

Thanks again X
 
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