fitting 4 day split into 3 days

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fqqs
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fitting 4 day split into 3 days

Post by fqqs » Fri Feb 17, 2012 4:52 pm

my original routine is



MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10

TUESDAY:
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10

THURSDAY:
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Seated Calf Raise 2x15
Standing Calf Raise 2x10




and i liked it very much but since recently i dont have time tot rain 4 times a week. i have only 3 days available. and wonder how to fit this in 3 days.. appreciate any help

personally i though about sth like this:

MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Seated Calf Raise 2x15
Standing Calf Raise 2x10
Stiff leg Deads 4x10

WEDNESDAY:
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Seated BB Press 3x6
Seated DB Press 2x8-10
Cambered bar Skullcrushers 4x6-10

FRIDAY:
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12

... but dunno. i will do as you suggest

robertscott
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Re: fitting 4 day split into 3 days

Post by robertscott » Sat Feb 18, 2012 6:51 am

looks like a fairly standard push/pull/legs routine, however I would personally drop the seated barbell curl and just do the dumbells. You don't need both.

Also, leg extensions suck. If you want another quad accessory I would choose either lunges or leg press.

And I don't really think you need the seated calf raises. I know they hit more soleus than standing ones but meh. I think you might as well just do the standing ones, 5 sets to failure.

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Re: fitting 4 day split into 3 days

Post by Jungledoc » Sun Feb 19, 2012 8:38 am

Put DL first on Friday.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

robertscott
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Re: fitting 4 day split into 3 days

Post by robertscott » Sun Feb 19, 2012 11:54 am

Jungledoc wrote:Put DL first on Friday.
agreed. Use a 5x5 rep scheme for the deads too

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Re: fitting 4 day split into 3 days

Post by Oscar_Actuary » Sun Feb 19, 2012 3:53 pm

robertscott wrote:
Jungledoc wrote:Put DL first on Friday.
agreed. Use a 5x5 rep scheme for the deads too
ramping right?

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Re: fitting 4 day split into 3 days

Post by robertscott » Sun Feb 19, 2012 6:12 pm

ya

Drake Van Steed
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Re: fitting 4 day split into 3 days

Post by Drake Van Steed » Mon Feb 20, 2012 6:07 pm

You're deadlifting twice in the week. If you are going to include deadlifts in your program, consider doing just one version of it for the week. Note also that you are doing back squats and barbell rows, which also work your lower back in a big way. Watch out and be careful of overuse. I personally would only do one exercise a week that strains the lower back, if at all. You are going to have to weigh the pros and cons of using all those exercises and consider dropping some or all of them depending on how your body responds to them. I've seen a lot of people trash their backs over the years for essentially nothing.

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Re: fitting 4 day split into 3 days

Post by Jungledoc » Mon Feb 20, 2012 9:37 pm

Yeah, but if you don't do exercises that stress the lower back more than once a week, you probably won't ever be able to do such exercises much. You have to plan your training to allow proper rest and recovery, but to just say that you can't work your low back more than once a week doesn't make sense to me. DLing twice, squatting once and rowing may or may not be too much for you. A heavy DL and a light DL or assistance lift during the week won't be too much for most people if they plan things right.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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Re: fitting 4 day split into 3 days

Post by Drake Van Steed » Tue Feb 21, 2012 12:42 pm

Jungledoc, I should clarify. I'm not saying avoid working the lower back. I think that should be included in a core workout done regularly (for endurance). I'm just not a fan of heavy DLs or BB rows or heavy BB squats for recreational lifters looking to get in shape because of their injury potential. And "yeah but if you do them correctly..." doesn't work for me either. It's just the perspective I bring. I know that many would disagree, but I like to interject my view point to the extent it can spur thinking critically about exercise--even the one ones we hold so dear.

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Re: fitting 4 day split into 3 days

Post by Jungledoc » Tue Feb 21, 2012 4:33 pm

Ok, I understand. Sortta.

I'm only a recreational lifter, but I love to DL, and most of the fun for me is going "heavy". I know that what I lift isn't heavy for most people, but it is for me. Squatting isn't quite the kick that DLing is for me, but I love it too. Barbell rows I can get along without.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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Re: fitting 4 day split into 3 days

Post by commodiusvicus » Tue Feb 21, 2012 4:45 pm

For what a skinny, inexperienced guy's input is worth, i've been doing an upper/lower split and i find inverted rows provide enough stimulation to the lower back for active recovery but not enough to fatigue it. Just a possible option for someone looking to give their back a break... so to speak.

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Re: fitting 4 day split into 3 days

Post by Nevage » Tue Feb 21, 2012 5:35 pm

I deadlift twice a week, once on back day and once on leg day. I do romanian deadlifts on leg day and sumo deadlifts on back/bi day. I think if I switched them round my lower back would be too fatigued but this works well for me as long as the two workouts are spread out during the week.

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Re: fitting 4 day split into 3 days

Post by Oscar_Actuary » Tue Feb 21, 2012 8:01 pm

I back squat, deadlift, and good morning in the same week, some weeks
I am not moving tremendous loads

I have posted a thread asking about the point where the returns of more intensity are out weighed by the risks of injury. It got little play.

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