Hi there!
My 3 days workout plan actually look like this
Day1 Legs - Abs - Neck
Day2 Shoulder - Back - Biceps
Day3 Chest - Triceps - Abs
Sounds good? I thought that muscles and days could be in caos. Could anyone help?
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It sucks.
I am bamboozled to see a schedule that skips chest day. Normally we have the opposite problem. This is a first.
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You train back twice and never train your chest? That’s a unique approach.
What goal are you training for?
Yeah but at least he’s hitting neck!
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Priorities!
I mean honestly, is chest/horizontal pressing really that important that we wouldn’t at least consider this a reasonable division of efforts?
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I mean, if you were thinking in terms of “squat, press, deadlift” the idea maybe makes some sense.
squat - abs - neck (I guess)
press - triceps - abs
deadlift - rows - biceps - abs
Something like that.
A pretty standard pattern: some sort of press + triceps; some sort of pull + biceps. Could do abs every day. Have no idea about neck training.
What decisions led you to come up with what you came up with?
Sorry i made a mistake writing.
Friday I do have chest.
What does it look like now?
I would like to put the right muscles day combinations.
With so many options for a three-day split, I wonder how you chose this one. I personally don’t like it. For example, if you do a shoulder press on your back day, you’ll have two days where you target the triceps and only one for the biceps. Not that it matters that much, but still. I would approach with two other options, leaving the leg workout on the last day. For example, in the first workout you have pectorals, shoulders and triceps, and in the next workout back with biceps. In this way, you will have the opportunity to train on consecutive days as well, if you are pressed by commitments or have them coming up. In option two, the first workout has chest muscles with arms, and the second workout has back and shoulders. This option is more favorable in my opinion if you want to emphasize the arms. Because you will have two days where biceps and triceps will be trained. In one training session, they will train directly, and in the other, indirectly. There is also another option that I like - pectorals and shoulders / back / legs and arms. Here you also have direct and indirect involvement of the biceps and triceps twice. And the last one I can think of being practiced is chest and biceps/back and triceps/legs and shoulders.
Thanks you so much!
Since I have big biceps/triceps/forearm yet, hat I am trying to maximize, In order of relevance for my body, Would be:
- Shoulders (Get wider)
- Back (Get wider)
- Chest (Get bigger chest)
- Neck (Get wider neck)
- Abs (Expecially the adonis belt, lower part)
The adviced workout would be like this?
Day1 Shoulders - Chest - Triceps
Day2 Back - Biceps - Abs
Day3 Legs - Abs - Neck
?
Mass training is done on this split /PPL/. And like I said, you’ll be able to train on consecutive days without affecting muscles you trained the day before. And you’re unlikely to miss a workout during the week. If, for example, you learn on Monday that you have a commitment on Wednesday and Thursday, you simply do the two workouts on Monday and Tuesday, and the legs are left for some other day of the week. Or you do the first workout on Monday, commit to the next 2-3 days, and do the remaining two workouts on consecutive days. This is in case you have a plan of three workouts per week. This is the split that can have the most settings if needed.
Here’s one example in the tnation archives:
@lillo9546 what are your:
- Goals (what would be a win in the next 12 weeks?)
- Limitations (what time, equipment, and injury constraints are you working with?)
- Recent training history (what have you been doing to this point?)
- Current status (how strong and jacked are you?)
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- Goals (what would be a win in the next 12 weeks?):
My goal is to have better ratios, have a strong phisique, strong upper body, arm and legs, with defined adonis belt. I’d go for “strenght” and “aestethics”, with bf of 10/15% range.
In order to to this, I thought I should focus on:
- Get brouder shoulders, traps, chest, neck.
- Get my rear neck muscle (the one which connect to the head) really stronger, since it look like I have it weak. Is there a way to add mass to this?
- Get abs and v-cut adonis shape
- Get stronger legs.
- Limitations (what time, equipment, and injury constraints are you working with?)
Time constraints: I train 3 times a week. (at a gym)
Injury: None
Difficulty? Yes. I have biceps and arms which grow very easly, but my chest and shoulders really dont. The most difficult muscle it’s the abs. - Recent training history (what have you been doing to this point?)
3x work week. - Current status (how strong and jacked are you?)
I am 21BMI, and my goal it’s 24/25 BMI range.
I’d prefer to have more fat looking, with non fat face.
I dont like to look muscolar and skinny, but more like 10/15% bodyfat range, but strong and aestethic!
The Ideal would be to show my abs and v-cut adonis belt.
Some examples
4 hosted at ImgBB — ImgBB
3 hosted at ImgBB — ImgBB
2 hosted at ImgBB — ImgBB
1 hosted at ImgBB — ImgBB
Below I leave some measurements.
My measurements:
neck 37
shoulders108
chest 89
forearm 25
biceps 28
wrist 16
waist 71
hips 86
leg 48
calf 31
Doing what?
Gym workout 1h (weightlifting)
What things are you doing in the gym? Do you have a routine?
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Is it just me, or is every post in BSL now guys only willing to train 3x a week but wanting dramatic results?
I weirdly miss the days of guys coming on here training 6x a week and doing too much and the experienced posters advising them to dial it back. Like no one wants to push themselves anymore and it makes these forums kinda depressing.
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I’ve noticed a lot of “how little can I do?” questions too. I always enjoyed being in the gym. I think maybe I was fortunate to grow up in a small town, and obviously without all the digital entertainment of today, so I just had nothing better to do!
That’s not to say there’s anything wrong with 3-day programs; DC is an absolute ball buster that comes to mind. My “concern” in this particular thread is how little effort the OP is interested in even putting into his request for advice.
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