3 Day Split Weight Lifting Routines

One of my favorite 3 day split weight lifting routines is below.

There are so many different ideas on weight trainingand bodybuilding that it is very difficult to knowwhat to do.

This includes various split routinessuch as 3 day split weight lifting routines.

Usually one of two things happen.

Somepeople develop the 'paralysis by analysis' syndromeand end up either never getting started with a programor they quit soon after starting.

On the flip side, many people go from one weight liftingroutine to another without any rhyme or reason as towhy they have chosen a specific weight training program.

And they bounce around so quickly, changing their liftingprogram so often, that they never stick with a routinelong enough to know if it's effective or not.

Many different programs, such as 3 day split weight liftingroutines, can be very effective.

The key is to incorporatethe fundamentals of weight training into the routines. Thiswill allow you to make the progress that you want.

Below,you'll find descriptions of these fundamentals. Here'san example of one aspect of this (continued below).

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Let's say you've chosen one of the many 3 day split weightlifting routines. You workout three days per week, trainingeach body part once per week. After a few weeks, you changeto a full body workout and you are still training three times per week. Now you are training each body part three timesper week.

All things being equal, you will to drasticallyreduce the volume of your routine. When you were using oneof the 3 day split weight lifting routines, you mighthave been doing 8 work sets for your chest, because youwere only working chest once per week.

Now you are currentlyworking chest three times per week and working your entirebody in that same workout. So, in order to keep making progressand not over train, you may only do 2 sets for your chest.

Likewise, you would reduce the number of sets for all yourother body parts as well.

Here is one of my favorite 3 day split weight lifting routines

Three Times Per Week

Workout 1 (Monday and Friday)

• Squats - 1 x 20
  
• Calf Raises 1 x 15 - 20
  
• Seated Calf Raises 1 x 12 - 15
  
• Close Grip Pulldowns (X-Reps) 1 x 8 – 12
  
• DB Rows (X-Reps) 1 x 8 – 12
  
• DB Pullovers 1 x 8 – 12
  
• Decline Bench Press (X-Reps) 2 x 8 – 12
  
• DB Flyes 1 x 8 – 12
  
• Dips (X – Reps) 1 x 12 – 15
  
• DB Upright Rows (X-Reps) 1 x 8 – 12
  
• Incline Laterals 1 x 8 - 12
  
• DB Lateral Raises 1 x 8 - 12

Workout 2 (Wednesday)

• Tricep Pushdowns (X-Reps) 1 x 8 – 12
  
• Incline DB Curls (X-Reps) 1 x 8 – 12
  
• DB Overhead Extensions (Drop Set) 1 x 8 – 12 (6)
  
• DB Concentration Curls (Drop Set) 1 x 8 – 12 (6)
  
• Tricep Kickbacks 1 x 8 -12
  
• Wall BB Curls 1 x 8 – 12

In order to design an effective program or split, including3 day split weight lifting programs, it's important to understandthe fundamentals of weight lifting

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