| There are so many different ideas on weight | | | | doing 8 work sets for your chest, because youwere |
| trainingand bodybuilding that it is very difficult to | | | | only working chest once per week. Now you are |
| knowwhat to do. This includes various split routines. | | | | currentlyworking chest three times per week and |
| Most people don't understand how splitting up | | | | working your entirebody in that same workout. So, in |
| yourworkouts can dramatically reduce or increase | | | | order to keep making progressand not overtrain, you |
| yourtraining results. | | | | may only do 2 sets for your chest. |
| Usually one of two things happen. Somepeople | | | | Likewise, you would reduce the number of sets for all |
| develop the 'paralysis by analysis' syndromeand end | | | | yourother body parts as well. |
| up either never getting started with a programor they | | | | Here is one of my favorite 3 day split routines |
| quit soon after starting. | | | | Three Times Per Week |
| On the flip side, many people go from one weight | | | | Workout 1 (Monday and Friday) |
| liftingroutine to another without any rhyme or reason | | | | Squats - 1 x 20 |
| as towhy they have chosen a specific weight training | | | | Calf Raises 1 x 15 - 20 |
| program. | | | | Seated Calf Raises 1 x 12 - 15 |
| And they bounce around so quickly, changing their | | | | Close Grip Pulldowns (X-Reps) 1 x 8 - 12 |
| liftingprogram so often, that they never stick with a | | | | DB Rows (X-Reps) 1 x 8 - 12 |
| routinelong enough to know if it's effective or not. | | | | DB Pullovers 1 x 8 - 12 |
| Many different programs, such as the 3 day training | | | | Decline Bench Press (X-Reps) 2 x 8 - 12 |
| split,can be very effective. The key is to | | | | DB Flyes 1 x 8 - 12 |
| incorporatethe fundamentals of weight training into the | | | | Dips (X - Reps) 1 x 12 - 15 |
| routines. Thiswill allow you to make the progress that | | | | DB Upright Rows (X-Reps) 1 x 8 - 12 |
| you want. Below,you'll find descriptions of these | | | | Incline Laterals 1 x 8 - 12 |
| fundamentals. Here'san example of one aspect of this. | | | | DB Lateral Raises 1 x 8 - 12 |
| Let's say you've chosen to workout according to a 3 | | | | Workout 2 (Wednesday) |
| day split. | | | | Tricep Pushdowns (X-Reps) 1 x 8 - 12 |
| You workout three days per week, training each body | | | | Incline DB Curls (X-Reps) 1 x 8 - 12 |
| part once per week. | | | | DB Overhead Extensions (Drop Set) 1 x 8 - 12 (6) |
| After a few weeks, you change to a full body | | | | DB Concentration Curls (Drop Set) 1 x 8 - 12 (6) |
| workout and you arestill training three times per week. | | | | Tricep Kickbacks 1 x 8 -12 |
| Now you are training eachbody part three times per | | | | Wall BB Curls 1 x 8 - 12 |
| week. | | | | This routine involves working the legs, chest, back, and |
| All things being equal, you will need to drasticallyreduce | | | | shoulderstwice per week and working the arms once |
| the volume of your routine. When you were using | | | | per week by themselves. |
| oneof the 3 day split routines, you mighthave been | | | | |