3 on 2 off training?

F

Frank C

0
I recently had a change in shifts at work and it has effected my workout time significantly. I need to change my workout to a 3 on 2 off to accomidate my new work schedule and was hoping someone could take a look and see if they can see any pitfalls to what Im suggesting.

Day 1 - chest and triceps
flat bench dumbbell press - 4 sets
incline bench dumbbell press - 3 sets
flat bench flyes - 3 sets
skull crushers - 3 sets
single arm overhead extensions - 3 sets
tricep kickbacks – 3 sets

Day 2 - legsback and biceps
squats - 4 sets
lunges - 3 sets
stiff legged deadlifts - 4 sets
standing calf raises - 4 sets
deadlifts - 4 sets
bent over rows - 4 sets
single arm bent over rows - 2 sets
standing dumbbell curls - 3 sets
preacher curls - 2 sets
Incline curls 3 sets

Day 3 - shoulders and traps
seated dumbbell press - 4 sets
single arm lateral raises - 3 sets
shrugs - 4 sets

Day 4 off

Day 5 off

Day 6=back to day 1
 
You could simplify and just do:

1) Upper Body
2) Lower Body
3) Upper Body
4) Rest
5) Rest
6) Lower Body
7) Upper Body
8) Lower Body
9) Rest
10) Rest
- Repeat -

But, even if you don't want to do that, your Day 2 is way too much. You've got squats, lunges, stiff-legged deadlifts, calves, then deadlifts. That's WAY too much, how long are just those taking you? An hour?

You should never do deadlifts tired, and if you're doing those other exercises right you'll be exhausted. I would never do squats or deadlifts on the same day either. Maybe one day do squats/lunges/calves in that order, then the next legs day do deadlifts/calves in that order. Personally I don't see much of a point to lunges if you're doing deadlifts and squats.
 
I think day 2 looks horrid. And there's no volume on day 3; in fact, day 3 is unproductive for the most part. You have no accounting for volume.

Do you have limited access to equipment?

Rakoczy's suggestion looks much better than your set up.
 
Rakoczy said:
You could simplify and just do:

1) Upper Body
2) Lower Body
3) Upper Body
4) Rest
5) Rest
6) Lower Body
7) Upper Body
8) Lower Body
9) Rest
10) Rest
- Repeat -

But, even if you don't want to do that, your Day 2 is way too much. You've got squats, lunges, stiff-legged deadlifts, calves, then deadlifts. That's WAY too much, how long are just those taking you? An hour?

You should never do deadlifts tired, and if you're doing those other exercises right you'll be exhausted. I would never do squats or deadlifts on the same day either. Maybe one day do squats/lunges/calves in that order, then the next legs day do deadlifts/calves in that order. Personally I don't see much of a point to lunges if you're doing deadlifts and squats.
Click to expand...

This does make more sense. Thanks guys I appreciate the help.

And yes I have limited access to equipment, shift work keeps me from the gym. Best I can do for the moment is free weights and a bench in my basement until the 12+ hour shifts are over.
 
Your entire workout is horrible, You have way too much focus on your arms and way too many exercizes. read the sticky on the top of the page and check out some sample routeins,

How about having a push, pull split.
Day 1 push
Day 2 pull
Day 3 push
off
off
push
pull
push

you get the picture
 
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