help with a 3 day routine

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smarterchild

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help with a 3 day routine - Friday, August 15, 2008 10:12 PM ( #1 )
hey guys. i'm looking to start a new 3 day routine, preferably only 1 hour per workout. i know its asking a lot, but i have a tough schedule of classes and work to work around. here is what i got.

Day 1: Chest/Tri
4x8 Flat Bench
4x8 Incline
3x8 Dips
4x10 Skull Crushers
3x10 Push downs

Day 2: Back/Bi
4x8 Barbell curl
4x10 Dumbbell curl
4x8 bent over rows
3x10 seated row
4x10 lat pull down

Day 3: Legs/Shoulders
4x10 squats
4x10 calf raises
4x10 dumbbell press
4x10 lateral raises
4x10 bent over laterals.

thanks in advance for any advice.
<message edited by smarterchild on Friday, August 15, 2008 10:38 PM>
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Re:help with a 3 day routine - Saturday, August 16, 2008 9:14 AM ( #2 )
Chest Day looks pretty good. Only thing I would change is maybe the amount of isos you have. You might wanna take some out cause that's a lot, especially after dips, haha. Your triceps would be crazy after 2-3 sets of skullcrushers, so I dunno about that.

Back day needs work.
Deadlift
Bentover Rows
Pullups/pulldowns
Seated Rows
THEN bicep isos

I don't even think seated rows are necessary, and pullups>pulldowns imo. If you can't do pullups, throw in some negatives to work on it. If you can, do as many as you can and do negatives.

I'm not so sure about leg day, but the squats and calfrises look pretty good. Maybe add good mornings or SLDL (stiff leg deadlift)

Shoulders looks good. Your rear delts should get a pounding on back day, but the extra shouldn't do you any harm either.
Gottabefit

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Re:help with a 3 day routine - Saturday, August 16, 2008 9:58 AM ( #3 )
Day 1 is ok
Day 2 is ok, just do back before biceps
Day 3 needs more leg work

ATG Squats 4x10
Leg press 4x10
Leg Curls 4x10
Calves then shoulders
Squat max - 275lbs  30/07/09
Bench max - ¿?
Front Squats(atg)- ¿?
smarterchild

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Re:help with a 3 day routine - Sunday, August 17, 2008 6:01 PM ( #4 )
thanks guys. ill adjust it using your advice.

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