Maximuscle 3 day split

L

laner

0
I came across this routine when I was researching fat loss supplements and was wondering what you guys think. I've been doing fullbodies for a while and want to be able to concentrate on certain muscles i will need for rugby.

Monday

Squats 3x6
Deadlift 3x6
Leg Extension 3x10
Leg Curl 3x10
Standing Calf Raise 3x10

Wednesday

Incline DB bench 3x12
Close grip flat bench 3x8
Behind neck shoulder press 3x8
Upright rows 3x8
DB bicep curl 3x8


Friday

Pull ups 3x3
Shrugs 3x8
BO row 3x8
Tricep kickback 3x8
Dips 3x10
Sit ups 3x20

note this is not the exact workout as I have tweaked it to fit my equipment etc.
 
I don't really like the idea of training the upper body twice as much as the lower body. As the lower body lifts really are the more important ones, like squats and deadlifts.
 
Karky said:
I don't really like the idea of training the upper body twice as much as the lower body. As the lower body lifts really are the more important ones, like squats and deadlifts.
Click to expand...

I agree do more of a upper lower upper week 1 lower upper lower week 2

Or do
upper
lower
off
upper
off
lower
off
 
Yea cheers Ill play around with it how about,

Monday
Squats
Leg extension
Leg curl
Sidestep lunges

Tuesday
DB incline bench
Upright row
DB bicep curls
Tricep kickbacks
Behind neck shoulder press

Thursday
Deadlift
Leg raise
Lunges
Calf raise

Friday
Pull ups
Close grip bench
BO row
Shrug
Dips

Any better?
 
laner said:
Yea cheers Ill play around with it how about,

Monday
Squats don't be afraid to try other squat styles, like front squats or zercher squats
Leg extension replace or ditch...extensions are bad on the knees
Leg curl
Sidestep lunges

Tuesday
DB incline bench
Upright row
DB bicep curls
Tricep kickbacks replace, unless you are a 40 year old woman in a pink leotard, there are much better exercises: skull crushers, french press, tricep extensions, close grip bench
Behind neck shoulder press unless you have a spotter, ditch this. you can totally **** up your rotator cuffs if your form fails

Thursday
Deadlift
Leg raise
Lunges
Calf raise

Friday
Pull ups
Close grip bench
BO row
Shrug
Dips

Any better?
Click to expand...

Just a few exercises you need to think about. don't have the time to think about the rest this morning :)
 
Cheers Malkore how about this then

Monday
Back squats
Front squats(oly style)Superset
Leg curl
Sidestep lunges

Tuesday
DB incline bench
Upright row
Military pressSuperset
DB bicep curls
DB french pressSuperset


Thursday
Deadlift
Zercher squatSuperset
Leg raise
Lunges
Calf raise

Friday
Pull ups
Close grip bench
BO row
Shrug
Dips
 
laner said:
Monday
Back squats
Front squats(oly style)Superset
Leg curl
Sidestep lunges
Click to expand...

It might take a while repeatedly having to change the weights for backsquat and front squat. I don't think you should superset them.

IMHO, It'd be helpful for you to superset the last two exercises. I also think it'd be better to do bulgarian split squats instead of leg curls (as you may remember I don't advocate leg machines), but I suppose that's your preference.
 
No what i meant was by including iso then i will be fully training that muscle and that if i didnt do the iso it would not get as much attention i didn't mean as in appearance.
 
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