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TLontheDL
02-04-2010, 08:44 PM
I can only make it to the gym 3 days a week - Tuesday, Thursday, and Friday. I work 13 hr shifts and even work on weekends so my off days are limited. Considering this, I must do full body workouts on the days I am able to make it to the gym.

I was wondering what kind of routine you could suggest for a full body routine, 3x a week.

S4King
02-04-2010, 08:50 PM
You will get better response here.
http://forum.bodybuilding.com/

ThaJokaa
02-04-2010, 08:53 PM
wut he said... i say working out 2 parts of your body per day. since u have 3 days. i work out all my body in 6 days so u can cut in in half but ull spend more time in the gym

DUBGURL19
02-05-2010, 05:58 AM
You will get better response here.
http://forum.bodybuilding.com/

That site can be way intimidating for some but good info...

If you are going to do a 3 day routine best to try a push/pull routine focusing on not so much the body part but the method of the exercise

Chest, Triceps, Delts:


2 x 10 Bench press
2 x 10 Close-grip bench press
2 x 10 Incline bench press
2 x 8 Dumbbell flyes
2 x 8 Skull crushers
2 x 10 Tricep extensions
2 x 15 Front dumbbell raise
2 x 15 Side dumbbell raise


Biceps, Back, Traps, Forearms:


3 x 10 Barbell curls (try wide and close grips too)
2 x 10 Concentration curls
2 sets of pullups to failure (if you can do them)
2 x 10 Lat pulls
2 x 10 Bent-over Rows
3 x 10 Wrist curls
2 x 10 Barbell shrugs
2 x 10 Calf raise machine shrugs

Quads, Glutes, Hamstrings & Calves:


3 x 10 Squats
2 x 10 Barbell deadlifts
3 x 10 Leg press
2 x 10 Leg extensions
3 x 10 Calf raises
2 x 10 Barbell lunges
2 sets Farmer's walk

This is one of the better routines that I have seen - I did a 4 day push/pull that worked really well.....

http://www.bodybuilding.com/fun/wotw21.htm

TheSnowMan
02-05-2010, 07:11 AM
First off, what is your goal?

TLontheDL
02-05-2010, 07:22 PM
Thanks, DU! You have calf exercise on a bicep, back, tri day but I'm' sure that was an accident.

The: Just like most guys - big/full muscle mass while looking cut (low body fat percentage). Yes, I am aware that is hard to do both at the same time but it is possible.

BB.com isn't that intimidating. I post there and they are very friendly to noobs. None of that, "use the search feature, you newb!" bit.

**edit: MEMBERS OF BB, add me to your friends list on BB - cantgetswoll**

DUBGURL19
02-06-2010, 07:49 PM
Sure thing I will add you! There are tons of variations on 3 or 4 days routines I have some good ones out of flex magazine. I will try to type them up sometime during the weeks.

http://bodyspace.bodybuilding.com/Strevino0463

TLontheDL
02-07-2010, 09:05 PM
DU: Are you going to post them up here? If not, can you e-mail me the variations they have from the mag to my e-mail at mnguyen22@gmail? Gracias!

DUBGURL19
02-09-2010, 12:52 PM
Sorry, I will post them on here... when i get home today. promise.

Happy
02-09-2010, 12:58 PM
great thread

TheSnowMan
02-09-2010, 02:45 PM
Sorry, I will post them on here... when i get home today. promise.

Looking forward to that..

dudeimfromhtown
02-09-2010, 02:49 PM
skull crusher is such a frustrating exercise for me :(

DUBGURL19
02-09-2010, 02:50 PM
okay here we go - 3 day split -
#1 Push
incline press 4 12-6
dips 3 8-12
db flye 4 8-10
cable crossover 3 10-12
db side lats 4 10-12
cable side lateral 3 10-12
lying tricep ext 4 12-6
one arm db extension 3 8-12
rope pushdown 3 10-12

day #2 pull
deadlifts 4 12-6
barbell rows 4 8-10
front pulldowns 4 8-12
one arm db rows 3 8-10
machine pullovers 2 10-12
db shrugs 4 10-12
db rear lats 4 10-12
ez bar curl 4 8-12
alternating db curl 3 8-12
preacher curl 4 12-15
wrist curls 4 12-15

day 3 - legs
squats
press
hack squats
leg extensino
lying leg curls
seated leg curls
romanian deadlifts
standing calf raise
seated calf raise
calf press

DUBGURL19
02-09-2010, 02:51 PM
skull crusher is such a frustrating exercise for me :(

I love skull crushers, try to add in a close grip bench to the belly button for a double whammy on the tricep :)

but be careful with your form - them elbows should be close to your head because you dont want to aggravate them

DUBGURL19
02-09-2010, 02:52 PM
For legs you are talking 4 sets and 8 - 12 reps...

I know it is alot! but when you are only training 3 days you will need more time to make up the time your not in the gym...

dudeimfromhtown
02-09-2010, 02:53 PM
yeah i stop doing skull crusher but i'm gonna start doing it tomorrow need more tricep exercises

Ruthless_Image
02-09-2010, 02:56 PM
I love skull crushers, try to add in a close grip bench to the belly button for a double whammy on the tricep :)

but be careful with your form - them elbows should be close to your head because you dont want to aggravate them


yep only way to go..... Question....

when u do ur sets, whats your starting point weight, and how much more weight do u add there after for the following sets.

skullcrushes as an example...

DUBGURL19
02-09-2010, 05:57 PM
It is called maturity which is not shown on this site much.

Good luck to you though.

:) True story - because for those of us that fitness is our passion we would never say just search it - because we love to talk weightlifting.

DUBGURL19
02-09-2010, 06:01 PM
yep only way to go..... Question....

when u do ur sets, whats your starting point weight, and how much more weight do u add there after for the following sets.

skullcrushes as an example...

I would say start low when you can easily do 15 to 18 put more weight on it

It also depend on your goals and what level of training you are doing

I do 40lbs on skullcrusher.

TLontheDL
02-09-2010, 08:26 PM
I love skull crushers!

DU: thanks for typing that all out!

For those of you on BB, add me - cantgetswoll =)

DUBGURL19
02-10-2010, 05:25 AM
I love skull crushers!

DU: thanks for typing that all out!

For those of you on BB, add me - cantgetswoll =)

For a variation I sometimes do them on the flat bench or the incline bench too

yanin_flo
02-10-2010, 11:34 AM
i like to go for dumbbell crushers..sar as skull crushers only trade the barbell for 2 dumbbells.

Hyper
02-10-2010, 12:00 PM
i like to go for dumbbell crushers..sar as skull crushers only trade the barbell for 2 dumbbells.

Interesting, I'll make sure and add those to my work out next week since I did skull crushers yesterday.

TLontheDL
02-10-2010, 03:22 PM
Interesting, I'll make sure and add those to my work out next week since I did skull crushers yesterday.

Yes and be sure to bring the dumbbells all the way down to the ears. I hate seeing people go halfway down and moan so loudly.