Sample 3 Day TBW

D

davidshan1

0
Hi,

I'm about to start a 3 day TBW instead of the usual split I've been doing. Below if what I was think about. Aiming for 4 sets per exercise probably 10, 8, 6, 6. And be done in an hour. Will add in about 20 mins cardio after each session also and some ab work before hand

Any suggestion to improve on this?

Day 1: Chest, shoulders, back, biceps, triceps, legs, calves

Bench press, Barbell presses, Bent-over barbell rows, Standing barbell curls, Parallel-bar dips, Leg presses, Standing calf raises

Day 2: Legs, calves, back, chest, shoulders, triceps, biceps

Squats, calves, Seated cable rows, Upright rows, Incline barbell presses, Skull Crushers, Preacher curls


Day 3: Back, chest, legs, triceps, biceps, calves, shoulders

Dead Lift, Bench press, Squats, Pushdowns, Standing barbell curls, Standing calf raises, Barbell presses


Cheers,
Dave
 
Cheers Man,

I'm looking to add on some good size and strength. But I've been doing slipts for years and I want to make gains more evenly, so I thought I'd try a TBW and change the focus each day on the larger muscles.

You reckon its cools doing squats twice a week?

I was going to drop the cardio but I read in a few places to keep up a small amout of cardio even when bulking to minimize fat increase?

Cheers
 
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Whats the term TBW your referring to?, i call it a FBW (full body workout). Id say its good to do squats twice a week, my workout however on does them once.

I dont do cardio at the moment, im really wanting to start tho, especially at the end of spring/early summer as im wanting to do a slight cut and lower my bf% slightly.
 
Some overhead pressing would be good and some pull ups/lat pull downs too.

Squats are fine twice a week IMO, although you do have them on the same day as deads (day 3) which might prove hard work. The rep ranges are fairly high though so it's probably fine
 
Hey,

In case anyone’s interested I finished the first week of my new 3 day FBW. Much tougher that I thought! Also tricky to get all this done in 1 hour - no time for messing about!

Anyway I changed it to 2 different routines which I’ll just keep rotating. So one week it’ll be A twice and B once then the other way round the next week.

Any suggestions on this?


A: Chest, shoulders, back, biceps, triceps, legs, calves

Bench press, Standing overhead press, Dead Lift, Parallel-bar dips, Standing barbell curls, Leg presses, Standing calf raises


B: Legs, calves, shoulders, back, chest, triceps, biceps

Squats, calves, Military press / Upright row, Seated cable rows / Bent-over barbell rows, Incline bench, Skull Crushers, Preacher curls

Cheers,
Dave
 
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If you're having trouble getting it all done in your given amount of time, I'd only do bi's and tri's once a week each. That'll save you a little time each day.
 
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