3 day split at home

SheriffJohnBunnell · 24-12-2006, 10:39 PM

Hi,

i'm trying to make a 3 days split that i can do at home. All the routines i've seen need equipment i havent got or take too long, i'm rushed off my feet most of the time. I've got dumbbells, large & small barbells, bench and loads of weights.

Basically i'm trying to just build up/strengthen my arms, shoulders & upper body.

Would this be an okay routine?

Mon
- dumbbell & barbell curls
- barbell extensions, skull crushers & close grip bench press

Weds
- bent over barbell & dumbell rows, lying rows
- upright rows, shoulder press, front rows

Fri
- barbell bench press, dumbell press
- reverse curls, hammer curls
- press ups & sit ups

all 3x10 each

Any suggestions would be great. Cheers, Grant

Happy Christmas

SheriffJohnBunnell · 06-01-2007, 01:05 AM

... any ideas?

**Bodyworks** · 06-01-2007, 10:42 AM

i'd say split you workouts more evenly. youre doing back and delts together, bi's and tri's then biceps again with chest. i'd pair up a large and small muscle group, ie: back and bi's, chest and tri's, shoulders and abs on day 3. not a golden rule, but makes sense to me.

ChrisJenkins398.5kg · 06-01-2007, 02:40 PM

Could be better to invest in some olympic weights a squat rack or maybe a bench if your training at home...

You would benefit more if you could hit the compound exercises like bench press, shoulder press and deadlift's... I know your trying to build up/strengthen your arms, shoulders & upper body. You will gain a lot faster sticking to the basics. The added benefits of training at home is you dont have to go far to get your post workout shake (lol)...

Squatty · 06-01-2007, 04:19 PM

Two questions come up for me,mate:
1) Is there a reason why getting to a gym is out of the question?
2) You don't make any mention of training legs. Is there a reason for this?

I trained at home for many years but it wasn't until i joined a gym that i realised what id been missing. However, i agree with Chris that is you can splash out on some decent equipment and a full set of plates, you can do some great business at home. Also, like Chris i would stick to the compounds and forget about training biceps twice a week - they'll get plenty of work indirectly from the other workouts

bushidodad · 08-01-2007, 03:14 PM

I agree with bodyworks, except I like to pair chest and bi's, back and tri's, and shoulders and abs.

This way every time you train you are working your arms in some way.

If your looking for size, drop your reps and increase the weight

Hope it helps

SheriffJohnBunnell · 08-01-2007, 08:28 PM

Quote:

Originally Posted by Squatty

Two questions come up for me,mate:
1) Is there a reason why getting to a gym is out of the question?
2) You don't make any mention of training legs. Is there a reason for this?

Hi, i plan to join one later in the year but i'm hard up & busy at the moment to be honest.

i do a fair bit of cycling so my legs are pretty strong but the rest of my body is scrawny, i look kinda odd!

Thanks for the advice... i'll update how i get on

Cheers

bushidodad · 08-01-2007, 08:57 PM

Cycling is great but there is nothing wrong with a heavy day of squats and lunges

24-12-2006, 10:39 PM	#1 (permalink)
SheriffJohnBunnell Join Date: Dec 2006 Posts: 3 Rep Power:	3 day split at home Hi, i'm trying to make a 3 days split that i can do at home. All the routines i've seen need equipment i havent got or take too long, i'm rushed off my feet most of the time. I've got dumbbells, large & small barbells, bench and loads of weights. Basically i'm trying to just build up/strengthen my arms, shoulders & upper body. Would this be an okay routine? Mon - dumbbell & barbell curls - barbell extensions, skull crushers & close grip bench press Weds - bent over barbell & dumbell rows, lying rows - upright rows, shoulder press, front rows Fri - barbell bench press, dumbell press - reverse curls, hammer curls - press ups & sit ups all 3x10 each Any suggestions would be great. Cheers, Grant Happy Christmas

06-01-2007, 02:40 PM	#4 (permalink)
ChrisJenkins398.5kg Making Progress Join Date: Sep 2006 Location: Extreme hideout Posts: 128 Rep Power:	Could be better to invest in some olympic weights a squat rack or maybe a bench if your training at home... You would benefit more if you could hit the compound exercises like bench press, shoulder press and deadlift's... I know your trying to build up/strengthen your arms, shoulders & upper body. You will gain a lot faster sticking to the basics. The added benefits of training at home is you dont have to go far to get your post workout shake (lol)... ______________________ 900kgs and rising. EXTREME LIFTING MACHINE Your only as good as your last competition.

08-01-2007, 03:14 PM	#6 (permalink)
bushidodad Making Progress Join Date: Nov 2006 Location: USA Posts: 131 Rep Power:	I agree with bodyworks, except I like to pair chest and bi's, back and tri's, and shoulders and abs. This way every time you train you are working your arms in some way. If your looking for size, drop your reps and increase the weight Hope it helps ______________________ Socrates believed that a man would make the right decision if he knew all aspects of the situation. I am in search for all of those aspects.

08-01-2007, 08:57 PM	#8 (permalink)
bushidodad Making Progress Join Date: Nov 2006 Location: USA Posts: 131 Rep Power:	Cycling is great but there is nothing wrong with a heavy day of squats and lunges ______________________ Socrates believed that a man would make the right decision if he knew all aspects of the situation. I am in search for all of those aspects.

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06-01-2007, 01:05 AM	#2 (permalink)
SheriffJohnBunnell Join Date: Dec 2006 Posts: 3 Rep Power:	... any ideas?

06-01-2007, 10:42 AM	#3 (permalink)
Bodyworks Moderator Musclechat Icon Join Date: Mar 2005 Location: west yorkshire Posts: 984 Rep Power:	i'd say split you workouts more evenly. youre doing back and delts together, bi's and tri's then biceps again with chest. i'd pair up a large and small muscle group, ie: back and bi's, chest and tri's, shoulders and abs on day 3. not a golden rule, but makes sense to me.

06-01-2007, 04:19 PM	#5 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	Two questions come up for me,mate: 1) Is there a reason why getting to a gym is out of the question? 2) You don't make any mention of training legs. Is there a reason for this? I trained at home for many years but it wasn't until i joined a gym that i realised what id been missing. However, i agree with Chris that is you can splash out on some decent equipment and a full set of plates, you can do some great business at home. Also, like Chris i would stick to the compounds and forget about training biceps twice a week - they'll get plenty of work indirectly from the other workouts