Routine Search

Looking for a 3 day workout routine. I want to lower body fat

Can't do squats or leg presses due to hip problems

Any suggestions should I do something like curcuit training, dropsets supersets, or
wait 10 seconds between sets. I need something and can't find anything.

I only swim for cardio because of my hip

thank you

Here is what I currently do

monday chest/tries
BB bench 4x8-12
Db incline 4x8-12
Cables 4 dropsets
Dips 4x20 bodywieght
straigh pusdowns 3x10-12
Rope pushdowns  3 dropsets
10 min not stop abs

Tuesday
back/bies
chinups 4 to failure
seated row 4x8-12
latpulldown 4x8-12
romain chair 4x20 bodywieght
DB curls 4x8-12
BB curls 4x8-12
DB or BB curls 21's
10 min non stop abs

wendesday
Cardio
bike 45 minutes

Thurday
Shoulders
DB press 4x8-1
Lateral 4x12-15
front   4x12-15
Rear    4x12-15
shrugs  3x10-12
10 non stop abls

Friday note I have a bad hip so i take it easy    
leg extensio 4x15
leg curls 4x15
Hip flexers 4x15
calf raises 6x15 with some drop sets

whats wrong with what your doing now?+ it says you only do swimming for cardio then it says you do a 45 minute bike..and rest longer than 10 seconds between each set.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

I meant swimming I used to do bike I changed about 3 weeks ago

Not sure what I am doing at all I made this up myself

id say the best most basic one for a 3 day split would  be

monday - shoulders/legs

wednesday - chest and triceps

friday - back and biceps


make sure to do the three major lifts. In your leg day do the squat, chest day do the bench and back day do the dead lift. Do more exercises than just those but make sure you do those 3 cuz they are the best ones. I do a 4 day split but this is the best 3 day one i can think of.


good luck

hahah i just saw that u posted that second post i though that was someone else but i say instead of monday tuesday and wednesday do mon wed and fri just to give muscles a rest.