Help with Three On One Off routine.

  • g56whiz

    Posts: 46

    Oct 19, 2010 11:09 PM GMT
    I'm a senior citizen new to the sport (since February). I've been on a two day cycle. Day 1, upper body, triceps lower back, Day 2, legs and biceps with cardio and abs every day. About every 10 days, my body tells me to take a day or two off. I'm quite satisfied with my results.

    I'm taking a short break due to minor surgery. When I return, I'd like to change routines to keep it interesting. I'm considering a three day on one day off routine (with abs and cardio everyday anyway).

    I need guidance on how to program a routine by body parts over such a three day schedule.

    Thanks.
  • Posted by a hidden member.
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    Oct 20, 2010 12:11 AM GMT
    I don't have any insight for you, but congrats on the working out. BTW 54 is hardly a senior citizen. More like middle aged. You've got more than a decade before you're close to being a senior!
  • Posted by a hidden member.
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    Oct 20, 2010 6:21 AM GMT
    I use a three day routine which goes like this:

    Day 1: chest and back

    Day 2: legs and abs

    Day 3: shoulders and arms

    I do cardio on days 1 and 2 as I find it hard to work at a high intensity cardio when I have done my legs. So on day 2 I do some balance and coordination drills.

    Depending on my schedule I take day 4 or day 7 as a rest day,

    One of the problems with a three day split is that if you miss a session you run the risk of muscle imbalance, So if I do miss a session I do two body parts the next day.
  • Posted by a hidden member.
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    Oct 20, 2010 7:52 AM GMT
    Day 1: Upper body + core.
    Day 2: Lower body + core.
    Day 3: Cardio + core.
    Day 4: Sushi + Plum wine and Saki.
  • g56whiz

    Posts: 46

    Oct 21, 2010 1:53 AM GMT
    paulflexes said
    Day 4: Sushi + Plum wine and Saki.


    Liver problems preclude this - both raw fish and alcohol - but I really like the concept!!! LOL