William's
Triple Split
I
stumbled upon a split routine that gets me into the gym, is safe,
gathers all of my enthusiasm and is producing gains for me. It is
called, I later learned from Arnold's Encyclopedia, the triple split
routine.The purpose of this routine is to allow me to train my shoulders
to the max (my weak point) and allow safe recovery by staying away
from the shoulders on subsequent days. I had noticed that too much
shoulder type work was not productive and painful for me.
This
schedule is flexible, too. Abs, treadmill and calves can be inserted
at will, as time and energy allow. Take a day off after one complete
three-ay routine or just start up with day one again and take a
day off whenever you need to.
Day
One
Shoulders,
traps, abs, calves, treadmill
Day
Two
Thighs,
lower back, triceps, abs
DayThree
Back,
chest, biceps, calves, treadmill
I
use I use dumbbells for bench pressing - incline, decline and/or
flat bench to further protect my shoulders on day three when I am
not doing shoulders directly.
Another
benefit of this type of split is that biceps and triceps are done
on different days. This allows my joints some rest. I noticed that
I can focus better and exercise more completely when I separate
the biceps from the triceps.
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