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#1
11-17-2007, 10:02 PM
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3 day split workout
Could someone make me a 3 day split workout with these exercises?
Vertical Bench press butterfly lat pull down leg extention standing leg curl front lat pull down deated resistance crunch triceps press down reverse butterfly bent singel arm row standing bicep curl low pulley row shoulder shrug bent over row front arm raise seated tricep press down reverse upright row reverse bicep curl fixed bar tricep extention wrist curl back extentions lat arm raise reverse tricep press down along with thoes exersices, I have one dumbbell of 18 lbs, and one 7 lb med. ball. 
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#2
11-19-2007, 04:30 PM
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Re: 3 day split workout
why those exercises? I wouldnt use a lot of those... ever... much less on a 3 day split.
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#4
11-20-2007, 02:15 AM
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Re: 3 day split workout
If that is all you have you can't really work on strength very well. That doesn't mean that you can't benefit off it though. Do a google search on what is called "peripheral heart action training". That type of training will condition your muscles and heart very well. You will get in great shape from it. Strength wise you can't compete with what you will be able to do with a descent barbell and a squat rack, but at least you will be prepared for it when you finally do get the chance to get into a gym and you probably will get stronger in the process. Just don't expect to get huge off it. But if you aren't ripped now, it probably will help you to shed some fat. And if you don't think you can handle that type of training, you can always try circuit training as that is more mild compared to the former.
I won't make the design for you; I am too lazy. Just check out the examples from an article and try to match it up the best you can with the equipment you have. You can often substitute exercises if the equipment isn't right.
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#5
11-20-2007, 02:37 PM
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Re: 3 day split workout
Honestly, I'd grab a copy of Pavel Tsatsouline's "Naked Warrior"
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#6
11-20-2007, 02:55 PM
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Re: 3 day split workout
DIPS DIPS DIPS DIPS DIPS DIPS DIPS!!!
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