question about 3-day split workout template

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yukongreg
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question about 3-day split workout template

Post by yukongreg » Sat Jun 14, 2014 4:30 pm

Hi,

I'm 42yo and for the past 6 months, I've doing 30 min of cardio 6 days a week (Sunday is my rest day). I use a NordicTrack Ski Machine. I've also been doing calisthenics, mainly squats, lunges, pushups, pullups, dips, and a bunch of different ab exercises. Now, I'd like to get into dumbbell strength workouts. I'll continue my cardio routine.

I'm looking at the 3-Day Split Workout templates that ExRx provides. I'm interested in this 3-Day Split:

Day 1 - Chest & Back
Day 2 - Legs
Day 3 - Shoulders & Arms

I want to execute it as:

MON - Chest & Back
WED - Legs
FRI - Shoulders & Arms

...but I noticed that ExRX doesn't list that option. Is there a reason for this, safety or otherwise? Or perhaps I should just do a Full-Body routine on M/W/F? I'm probably over-analyzing, but just wanted to get some opinions.

Thanks,
Greg

robertscott
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Re: question about 3-day split workout template

Post by robertscott » Sat Jun 14, 2014 6:54 pm

there's no problem with doing it like that

Crow
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Re: question about 3-day split workout template

Post by Crow » Sun Jun 15, 2014 1:06 am

yukongreg wrote:...but I noticed that ExRX doesn't list that option. Is there a reason for this, safety or otherwise? Or perhaps I should just do a Full-Body routine on M/W/F? I'm probably over-analyzing, but just wanted to get some opinions.
Robert is right... there wouldn`t be a problem doing it like you wrote it down.

This way, you would only train each muscle (group) once a week, which wouldn`t be optimal for someone who`s only doing weight training and wants to progress as fast as possible (some things are always "overlapping" when doing the exercises). If that would be the goal, one would prefer to start with a fullbody-workout and proceed with a split plan later in the career (especially when bodybuilding is the goal).

So it depends on your goals and personal preference, which would be "most optimal"...

Just to give a simple example... you could also do something like this:
A:
Squat (Goblet Squats for example)
DB Bench Press (or (Chest-)Dips)
DB Row (one armed)

B:
Deadlift (a version with DB)
DB Shoulder Press
(weighted) Chin up

These would be trained alternating Mo., Wed. and Fr. (ABA, BAB, ...) and it would also cover every possible movement (vertikal and horizontal pulling and pushing).

Just to give you an idea of another possibility:
http://oldschooltrainer.com/3-day-push-pull-legs/

But as i said in the beginning... your idea would be fine.

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