Rate this split Full body A (all 3x6-10, 3 minute rest):Leg press (supersetted with calves)Chest pressChest supported row Shoulder pressBack extension Bicep curlTricep extensionWeighted crunchFull body B:ChinsDipsLeg extensionLeg curlRear delt flyBicep curlTricep extensionLeg raisesI do A,B,A. The other three days I do a 5k, 10k and a 21k trail.
>>77213330Retarded/10
>>77213333at least elaborate what is retarded in the split son of a bitch
R8 mine, lmk guys lmkDay AKnee flexionHorizontal push Horizontal pullDay BHip hingeVertical pressVertical pull
>>77213333Quads of truth
>>77213330>3 day program>the other 3 daysWhere do you live that you have a 6 day week?
>>77213586Obv he rests on Sunday fucking retard kys fr
>>77213330I like it. I used to do something similar fullbody, accessory day, fullbodyI've since switched to a longer fullbody every 3rd day but it wasent a bad routine just my shoulders and knees need more rest in my late 30s
>>77213337Too much legsStarting with something taxing but uselesss like leg press All 3 pushing compounds done in one sitting on A
>>77213576No direct shoulder and arm work which may cause them to eventually be the limiting factor on the horizontal and vertical pull and push. Maybe I should add lateral raises to make sure my side delt won't limit my shoulder press (I'm not sure if that's the case, because the triceps and front delts may always fail first) but I would have to turn it into an upper/lower and run wednesday, saturday and sunday, no time to recover between weekend runs and no full rest day.
>>77213642I'm 20 but I was wondering if the fullbody 3x is ideal long term due to exactly that, working all joints 3x a week. Even with the acessory day in the middle, joint stress isn't necessarily lower because isolation exercises put at least the same stress or more on the joint. I'm considering the upper/lower as the ultimate long term split, more time efficient, still allow supersets, 3 days to till the next workout so joints can recover fully and allow more volume if needed. The problem is that it's more difficult to program with running >>77213944, I'm seriously considering doing Upper, Lower, Upper. Will see if my running gets worse the day after leg day.
>>77213330Kind of stupid. If you're gonna do chest, shoulders and legs on the same day your performance will be sub par, you simply won't have the energy to give each of those your all. Not to mention CNS tax.If you're lifting 3 days a week I'd do session A, B, C and structure things better. PPL would be a better option, or even something like Arnold split with chest and back, arms and shoulders, and legs
>>77213642Are you refering to the frequency? Only 3 leg exercises, 4 if you consider back extensions a hamstring one. I have very long femurs and any form of squat I just feel in my glutes. So i just leg press. About the pushing compound, the leg press don't affect my chest press, but my shoulder press will inevitably be weakend, unless I program a day without a horizontal press or dip, which is stupid. How would you program it then
>>77213961Obviously can't program running into other split. I don't think your talking about doing them 1x a week. Maybe a kind of upper/lower may be ideal >>77213944>>77213944 How would you structure the A,B,C full body?
