T Nation

3 Day Rotation Workout for Size


#1

Squat 3 x 5
RDL 3 x 10
Bent Row 4 x 6
Barbell curl 3 x 8
1-leg Calf Raises 3 x 15

Wednesday
Bench Press 3 x 5
Incline Dumbbell Bench Press 4 x 8
Military Press 3 x 8
Skull Crushers 3 x 10
Heavy crunches 3 x 15

Friday
Deadlift 3 x 5
front squat 2 x 10
Chin 4 x 6
Dumbbell Curl 3 x 8
1-leg Calf Raises 3 x 15

Monday
Incline bench press 3 x 5
Dumbbell Bench Press 4 x 8
Dumbbell Shoulder Press 3 x 8
Dips 3 x 10
Hanging leg riase 3 x 15

......and rotation goes

what do u think about that? ive benn lifting for 1,5 year already


#2

u have 4 back movements and a ton of pressing????
add in some rear delt work and pulling movements man or your gonna be in a world of hurt
also its a three day rotaion but u have 4 listed?


#3

5/3/1


#4

so what do you recommend, which changes?


#5

first off id encoruage you to go 5 days a week if u can

three day split

Monday:
squat work up to a 3 rep max
RDL 4 sets of 6- 8 reps
leg press 4 sets of 10+ reps
super set:
A. lying leg curl 3 sets of 8-10 reps
b. standing calf raise 3 sets of 8-10 reps
facepulls or rear delt work 3 sets of 12+ reps

Wednesday:
Bench press BB or db work up to a 3 rep max
shoulder press BB or DB 4 sets of 6-8 reps
CGBP or dips 4 sets of 6-8 reps
super set:
A. shrugs 3 sets of 5-8 reps
B. latal raise of some sort 3 sets 10+ reps

Friday:
Deadlift work up to a 3 rep max
pullups 4 sets of 10+ reps
lat pulldown or HS high row 4 sets of 10+ reps
DB or tbar row 4 sets of 8-10 reps
super set:
A. face pulls or rear delt work 3 sets of 12+ reps
B. seated calf raise 3 sets of 12+ reps
favorite bicep exercise 3 sets of 8-10 reps

this would be an example of what i would do
but seriously dude try a 5 day split if u can and look up do this instead of that dumb one by king beef