3 Day Power Muscle Burn Workout Split

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HOME (/) WORKOUTS (/WORKOUTS/MAIN.HTML) MUSCLE BUILDING (/WORKOUTS/MUSCLE-BUILDING.HTML) 3 DAY POWER MUSCLE BURN WORKOUT SPLIT
3 Day Power Muscle Burn Workout Split

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Av erage: 3.9 (34 v otes)
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Build Muscle, Lose Fat

& Stay Motivated!
Finally! A three day workout split variation for the wildly popular Power, Muscle, Burn
muscle building system. Thousands of people have used this system successfully.
Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
Equipment Required:
Barbell, Bodyweight, Dumbbells, EZ Bar,

Machines
Target Gender:
Male & Female
Author:
Steve Shaw (/authors/steve-shaw.html)
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motivation based on your goal.
First Name
Email
Recommended
supplements for this
workout:
Your Goal
Build Muscle
Subscribe Free!
1. Protein Powder
(/store/category/protein.html)
2. Creatine Monohydrate (/expertguides/creatine-monohydrate)
3. BCAA Intra-Workout (/expertguides/bcaas)
4. Multivitamin
(/store/category/vitaminsminerals/multivitamins.html)
5. Essential Fats (EFAs)
(/store/category/oilsefas/efas.html)
Workout Description
For the past year requests have been mounting for a Power, Muscle, Burn 3 day split variation. I apologize
for it taking so long, but I wanted to do it right.
While there are many ways to structure a 3 day split, the following variation works fairly well for the Power,
Muscle, Burn system:
Day 1 - Chest (/exercises/chest.html) and Back (/exercises/middle-back.html)
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Day 2 - Legs
Day 3 - Off
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Day 4 - Shoulders (/exercises/shoulders.html) and Arms
Explosive Pre-Workout
Intensifier With NO3 Technology!
Day 5 - Off
Day 6 - Off
Day 7 - Off
(/store/isofuel.html)
You will notice that the program includes a nice 3 day layoff after working arms. This will provide you with
plenty of rest before targetting chest and back again.
For more information on the Power Muscle Burn training approach, please read:
Power Muscle Burn 4 Day Workout Split (/workouts/4-day-power-muscle-burn-workout-split.html). This
building workout by Steve Shaw is designed to maximize progression and muscle gains by hitting each
muscle group with power sets, muscle sets and burn sets.
Power Muscle Burn 5 Day Powerbuilding Split (/workouts/power-muscle-burn-5-day-powerbuildingsplit.html). This 5 day split is for intermediate lifters who are hungry for rapid size and strength gains.
Power Muscle Burn Bulking Diet And Supplement Plan (/articles/power-muscle-burn-bulking-diet-andsupplement-plan.html). Ready to grow? It's time to get your bulk on! Maximize Power Muscle Burn
training by following this diet and supplementation plan.
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Chest and Back

Chest
Exercise
Sets
Reps
Bench Press (/exercises/barbell-bench-press.html) -
3 to 5
Power
Incline Dumbbell Bench Press (/exercises/incline-
(/store/giveaways)
2-3
6 to 12
2-3
6 to 12
40
Exercise
Sets
Reps
Deadlift (/exercises/deadlifts.html) - Power
3 to 5
Dumbbell Row (/exercises/one-arm-dumbbell-row.html)

- Muscle
2-3
6 to 12
Lat Pull Down (/exercises/lat-pull-down.html) - Muscle
2-3
6 to 12
Seated Cable Row (/exercises/seated-row.html) - Burn
1-2
40
Exercise
Sets
Reps
Power Barbell Shrug (/exercises/barbell-shrug.html) Muscle
2-3
6 to 12
Dumbbell Shrug (/exercises/dumbbell-shrugs.html) Burn
1-2
40
(/expert-guides/muscle-building)
Exercise
Sets
Reps
(/expert-guides/fat-loss)
Squat (/exercises/squat.html) - Power
3 to 5
Leg Press (/exercises/45-degree-leg-press.html) Muscle
2-3
6 to 12
Front Squat (/exercises/front-squat.html) - Muscle
2-3
6 to 12
dumbbell-bench-press.html) - Muscle
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Muscle and Strength
Hammer Strength Bench Press (/exercises/hammerstrength-bench-press.html) - Muscle

Pec Dec (/exercises/pec-dec.html) - Burn
Like
219,585 people like Muscle and Strength.
Back
Expert Guides
Traps
Legs
Quads
Leg Press (/exercises/45-degree-leg-press.html) -
40
Burn
(/expert-guides/whey-protein)
Pre-Workout Supplements (/expertguides/pre-workout)
How to Gain Weight (/expertguides/weight-gain)
Hamstrings
BCAA Powder Supplements (/expertExercise
Sets
Reps
Stiff Leg Deadlift (/exercises/stiff-leg-deadlift-aka-
3 to 5
2-3
6 to 12
1-2
40
Exercise
Sets
Reps
Seated Calf Raise (/exercises/seated-calf-raise.html) Muscle
2-3
6 to 12
Leg Press Calf Raise (/exercises/45-degress-calfpress.html) - Burn
1-2
40
Exercise
Sets
Reps
Weighted Decline Sit Ups (/exercises/decline-
2-3
6 to 12
1-2
40
Exercise
Sets
Reps
Seated Overhead Press (/exercises/seated-shoulderpress.html) - Power
3 to 5
Seated Arnold Press (/exercises/seated-arnoldpress.html) - Muscle
2-3
6 to 12
Upright Row (/exercises/upright-row.html) - Muscle
2-3
6 to 12
Dumbbell Lateral Raise (/exercises/dumbbell-lateralraise.html) - Burn
40
Exercise
Sets
Reps
Close Grip Bench Press (/exercises/close-grip-benchpress.html) - Power
3 to 5
Pinwheel Curl (/exercises/hammer-curl-across-thebody.html) - Power
3 to 5
Skullcrusher (/exercises/ez-bar-skullcrusher.html) Muscle
2-3
6 to 12
Standing Barbell Curl (/exercises/standing-barbellcurl.html) - Muscle
2-3
6 to 12
Cable Tricep Extension (/exercises/tricepextension.html) - Burn
1-2
40
Cable Preacher Curl (/exercises/preacher-cablecurl.html) - Burn
1-2
40
romanian-deadlift.html) - Power
guides/bcaas)
Protein Powders Guide
(/store/category/protein.html)
View all (/expert-guides)
Dumbbell Stiff Leg Deadlift (/exercises/dumbbell-stiffleg-deadlift.html) - Muscle

Leg Curl (/exercises/leg-curl.html) - Burn
Calves
Abs
situp.html) - Muscle
Cable Crunch (/exercises/cable-crunch.html) - Burn
Shoulders and Arms

Shoulders
Arms
Related Workouts
(/w orkouts/4-day-pow erm uscle-burn-w orkoutsplit.htm l)

4 Day Pow er Muscle Burn
Workout Split! (/w orkouts/4day-pow er-m uscle-burnw orkout-split.htm l)
View all Muscle Building Workouts (/workouts/muscle-building.html)
(/w orkouts/pow er-m uscleburn-5-day-pow erbuildingsplit.htm l)

Pow er Muscle Burn 5 Day
Pow erbuilding Split
(/w orkouts/pow er-m uscleburn-5-day-pow erbuildingsplit.htm l)
RATE & SHARE
(/w orkouts/pow er-8w orkout-3-day-split)

Pow er 8 Workout 3 Day
Split (/w orkouts/pow er-8w orkout-3-day-split)
(/w orkouts/shaun--s-3-daym uscle-building-split.htm l)

Pack on m ass in only 3 days
per w eek!
(/w orkouts/shaun--s-3-daym uscle-building-split.htm l)
ABOUT THE AUTHOR

Steve Shaw (/authors/steve-shaw.html)
Average: 3.9 (34 votes)
Share
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More 80
Steve is a powerlifter who has also spent 20 years

training in bodybuilding. He is a national level competitor
training for a raw 700 deadlift and 500 bench.
View all by Steve Shaw (/authors/steve-shaw.html)
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energy.html)
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Av erage: 4 (15 v otes)

Av erage: 4.7 (60 v otes)
Comments (79)
Add a comment
Alex
Posted Mon, 04/08/2013 - 17:39
Hi, for my split I do

biceps/ shoulders - Monday
Chest/ legs - Wednesday
Triceps/ back - Thursday
Would you suggest changing to your split instead or sticking with what I do?
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Steve
yPosted Mon, 04/08/2013 - 18:45
46Jmg0)
reply (/comment/reply/46978/229585)
If what you are doing is working I wouldn't change anything.

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Posted Mon, 04/08/2013 - 19:23
Cw )
I would do something like this:
Chest/Bi's
Back/Tri's
Legs/Shoulders
Yours is ok but doing two big muscles in the same day i.e. chest and legs you're going to
be zapped after the first muscle group. I personally like doing the push/pull method.
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Posted Mon, 04/08/2013 - 19:20
w aoKxdtaDho)
Nice workout Steve!! Thanks!

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)
Posted Mon, 04/08/2013 - 22:10
Thanks!
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Benrate=NMsSbhxev8bKMeM6PMRdXPosted Mon, 04/08/2013 - 19:31
EdzL5tgFMENUNI9sVBX0)
Hi Steve, great program layout. Quick question around rest periods here. As I only get about
45 min lifting time in the gym per session what's the quickest rest period you recommend with
this program? Would resting less take away from the effectiveness of the program? - Thanks
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Steve
Posted Mon, 04/08/2013 - 22:11
This will be tough to do in 45 minutes but you can certainly try and see how things shake
out. I would rest 90 seconds between power sets, 60 seconds between muscle sets, and
do the minimum number of sets listed. See how long that takes and then go from there.
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rate=J8kBen
dcpMo0yPosted Tue, 04/09/2013 - 00:34
sXXuYqSHXGCkjkemn6QbotoqKPcat9w )
Thanks Steve. Appreciated!
Bryan
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Posted Mon, 04/08/2013 - 21:27
Hey Steve I've got a question, so umm i'm trying to gain some muscle mass & get bigger but i
also wanna work on some cardio and get a 6-8 pack if possible. So if i do cardio will it
decrease my muscle mass? can i do cardio? if so for how long should i run on my cardio
days. please get back to me... BTW GO WORKOUT HERE ILL TEST THIS WORKOUT OUT
NEXT WEEK
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ajU) c9s7pTeHEWWnu9NagczNu7jupMiR9TpA)
Posted Mon, 04/08/2013 - 22:13
Going after both the goals of gaining mass and losing fat at the same time will most likely
not work. I recommend focusing on one goal at a time. That is how the bodybuilders do it.
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Posted Mon, 04/08/2013 - 23:34
Steve,
Somewhat related to the above question, so is the difference between this (bulking) program
and other (cutting) programs the actual lifts done, food (protein/calories) ingested, rest time,
or....? I"m sure it's a combination of the three, but I'm just hoping that it's possible to lift
heavier for muscles, but mitigate that with cardo and/or diet for fat loss. Am I (or how am I)
misguided in this "belief"?
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Steve
Posted Tue, 04/09/2013 - 00:27
Hi Carson,
The only difference between bulking and cutting programs is diet. You have to train the
same way while cutting or you risk losing muscle mass. While cutting you slowly dial your
diet in to lose weight optimally, then slowly add more cardio only if needed.
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Ahin
Khan
Posted Fri, 04/26/2013 - 11:39
Hey steve, can i do cable standing curl instead of cable preacher curl as i cant move
the preacher bench to the cables? :)
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Carson rate=L9iAqWG43d4pOOALX5sKvmSlrPfpYEfRWFN1m3dpc0)
Posted Tue, 04/09/2013 - 01:21
Thanks. Makes sense. One more question on this thread, for when I do decide to resume
lifting for strength, what's your recommendation/preference between this (3 or 4-day
variation) and the rest-pause workout you previously posted? I know you said you've done
both in your own lifting career. I'm wondering the strengths of either workout comparatively.
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chetaan
Posted Tue, 04/09/2013 - 08:16
when you say Bench Press - Power

and Dumbbell Stiff Leg Deadlift - Muscle
what does the power and muscle exactly mean?? can you please explain in detail??
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Moritz
D
Cpq9nIzRxsUdQclw Posted Tue, 04/09/2013 - 09:24
w 3d_LiKp_sD1bagmLY2Y)
Is
this better then the Power 8 3 day splt? What would
is really time intense?!

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you recommned? I feel like the power8
Moritz D
Posted Tue, 04/09/2013 - 09:37
What about Tuesday - Back and Chest and Thursday/Friday legs (based on schedule) and
Saturday arms+ shoulders ?
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Ravi
rmYquEvF7SMxkEG42jEeQvk1ghPosted Tue, 04/09/2013 - 14:39
TvU6ik)
Hey Steve,
You have mention 3 day/week workout. I want to do 4-5 days a week. So Which additional
exercise I can do in other 1-2 days and which day should I do that?
Thanks,
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U)
Posted Tue, 04/09/2013 - 16:45
Hi Steve,
Nice workout. I am currently using a toning workout that's a 3 day split. I have been at it for 7
weeks and have seen good results of weight loss. I am modifying this work out to focus on
getting abs with better dieting, more cardio and more ab workouts.
Once I slim down and hopefully get abs I would like to do this workout since 3 days works well
with my schedule.
Question though, How much cardio days do you recommend with this workout and how many
minutes should be spent? Should it be done on the workout days? If so, before or after?
Thanks for the advice.
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Charlie
Posted Wed, 04/10/2013 - 03:54
This workout looks great Steve, I think I'll give it a crack once I'm done on your Ex-Hardgainer
workout.
Limiting factors? Must eat more food...simple right?
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Posted Wed, 04/10/2013 - 07:46
Hi steve,
I've been using your Power Muscle Burn workout for around 7 weeks now, I started off doing
a three day split:
Mon: Shoulders and Arms
Tue: Legs
Thur: Chest, Back and Abs,
As my gym buddy couldn't do Fridays, since he's left I've started doing the full 4 day split. I
have a few questions:
1) I notice on the 4 day split there is no power shrugs or traps exercises, I assumed they
were covered in the compound exercises but now I see them in the 3 day split I was
wondering if I should add them?
2) I replaced front squats with leg extension on the quad day as I didn't like the feeling of
having a heavy bar rested on my arms, is this ok or are the front squats one of those key
exercises I really shouldn't leave out.
Overall loving the progress, in a short time my deadlifting has gone from around 60kg to
120kg for the 5 reps and I'm squating over 100kg. Thanks.
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-2s)
Posted Wed, 04/10/2013 - 10:37
of all the Power Muscle Burn splits which one would you recommend for best results?
provided that time is not a problem.
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Si
HygES2VZPosted Wed, 04/10/2013 - 11:46
4OUJJjG9VUmT5CzLOWBVo)
I've been lifting on and off for a few years. I'm looking to get back in to gaining mass and
strength after a 6 month stop gap. Is this workout suitable for me to get back in to with (3 day
split)?
Many thanks
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Gie
Posted Wed, 04/10/2013 - 12:50
Hi Steve this is Gie from Philippines. I want to try this program but I do run 5km twice a week.
Do I need to cut my cardio activity to achieve the goal for this program or is it ok to do my
cardio routine at the same time doing this program? Thanks Steve.
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Posted Wed, 04/10/2013 - 15:05
It's perfectly fine to keep up with your cardio. You will need to make sure you're eating
enough to make up for the calories burned.
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Posted Thu, 04/11/2013 - 08:10
Hi Steve.
Thanks for these workouts, I've been using your power muscle burn system for a couple of
weeks and getting amazing results. I was doing a 3 day version very similar to this with
Thursday and Monday swapped, so good to see I had it about right. I've switched to the 4
day now as my Fridays have freed up. I notice in this workout and in the 5 day you included
traps, yet not in the 4. Is this an oversight or are they covered by the compound lifting?
Should I throw some shrugs into back day? Also I swapped front squats for leg extension as I
hate having the bar across my arms. Is this ok or should I "man up" and do the front squats.
Once again thanks, my deadlift has gone from 60kg to 125kg (5 reps) in 2 months, I always
used to avoid the big lifts, now I've embraced them I've noticed huge improvements, cheers.
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G
Posted Thu, 04/11/2013 - 10:45
Hi
How much cardio would start to prevent muscle and strength gains?
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Posted Thu, 04/11/2013 - 16:01
Should the arm workout be done as listed? Meaning alternate each exercise between triceps
and biceps? Or should I do all the triceps exercises then do the bicep exercises?
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Posted Fri, 04/12/2013 - 18:04
Hello Steve I'm doing this show, but once a month I get to miss one training this ok?
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9cdre
RQX1YKPosted Sat, 04/13/2013 - 10:07
eQBmLn_1VD4tS3mPaof5L8M)
Sub pinwheel curls for weighted pull ups ok?

(/w 3
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rate=ZEdETMPzpjVqnr_vpmW273gdqGLhrate=zcvzyM_nhFvm18iGGOPvGUchlUO8iTue3oEyo8CFApI)
David
hqIFt18NeARsmM)
Posted Sat, 04/13/2013 - 17:07
Is this too advanced for someone who has completed 12 weeks of your full body routine?
(/w 3
orkouts/3(/w 5
rate=ugps568PUrFWdrKzhw
rate=O5E29cYh4eUtEilftTmEtU59RVDCKhaRTTsqSteve
YWmp6Ucp5ssVCBBM8)
II_p9ZoefXWhY)
Posted Wed, 04/17/2013 - 09:41
Not is you feel you are on track and making gains.

(/w 5
orkouts/3(/w 2
rate=y4nMz3m5QQU9qecelGKnog1gjFFUTFAnohTVDrpveXs)
rate=EqUw CFRGilbert
phPosted Sun, 04/14/2013 - 19:03
jnts67TpLh22fvC41dEs5V2RRVDSqw O0)
Hi Steve,
i'm really a fan of this site. my last program was the one mucsle per session routine (also
from this site). i've been also starting this program of yours last week as my week one. my
question is, is it sufficient enough taking amino acid before and after my workout? because
its the only supplement i currently have. please advise. thanks a lot!
(/w 4
orkouts/3(/w 6
rate=lEFdRTOaUv_lSby1IrqrT1VyPOP_dH4LeYtIGUl7Ns4)
rate=gEvlmdoHD8jjgEgH2L_tM7AiN2huND2qLcjw xc7XnYg)
Steve
Posted Wed, 04/17/2013 - 09:42
Hi Gilbert,
As long as you are eating enough daily protein, then yes, this is absolutely ok.
(/w 4
orkouts/3(/w 6
rate=jw
rate=l_3R8gFOSbzN2QKMYXMuABnZCJEZbyygmxzjiDmjoME)
Q26RgvQk7LP1_RJsJcTxoiElapHOzd9bxZgpFaU4o)
Gilbert
Posted Fri, 04/26/2013 - 19:31
Hi Steve,
In relation to my inquiry about amino acid as my supplement, can you enlighten me
what really is the help of it in muscle building? As ive heard from my collegues, it is
also a protein supplement. Is it correct? What should be the best to take? Protein
powders or amino acids? Please advise. Thanks a lot!
Si
(/w 2
orkouts/3(/w 4
rate=ULsOVHnRXXrttUU5tH6gKbcVOOd3vOWTtgXicKbWF6M)
rate=HljcK0C8fOBSFhSpZRGCkgBOHjmgOySbszhNxyLRyAM)
Posted Mon, 04/15/2013 - 05:17
Hi there,
I'm going to start this workout program. I just wondered, silly question maybe, but if the body
feels up to it, is it ok to take less time off - if the body feels up to it?
i.e, if the body feels fine then skip an off day and get back in to it again?
(/w 0
orkouts/3(/w 5
rate=k6XrPjQ34rate=pDU4sqdiCz5NFMHKDeFTjroj7EioQubppkAh4GxZTWQ)
Steve
hvxGF6CvDkxpaAw NYK4YYkq_cX347lxe8)
Posted Wed, 04/17/2013 - 09:35
I don't recommend reducing the rest, no. Try the workout. It's going to leave you plenty
sore.
(/w 4
orkouts/3(/w 4
rate=rLX4prate=0jYy80SQqL1f9_R0cmaCGR9qer8MPTOLRZI5fDrAakash
Rustagi
9Zy_3EJnkgih60WIoyTkxxXFdHfCZkDXrTE6k)
utc)
Posted Tue, 04/16/2013 - 06:57
Hi,
i do smthing lyk dis for cutting...
monday-chest/tric
tuesday-back/bic
wednesday-shoulder/legs
(/w 4
orkouts/3(/w 2
rate=skFD2gLyay6r_bghZmEjuSzqeHKkChOFL7rate=f033hyQO8Y3kghanqESDCOfKEEAZlgQhALlrkrfglOs)
Aakash
Rustagi
Posted Tue, 04/16/2013 - 06:57
Yczysh8)
Hi,
i do smthing lyk dis for cutting...
monday-chest/tric
tuesday-back/bic
wednesday-shoulder/legs
thursday-abdominal/sides
(/w 3
orkouts/3(/w 4
rate=5LRRA44mfRLDA38rate=pYkRsPjNX5QVfoWgTEAakash
Rustagi
2jhj6LCLzi957KGQ2VSDHbyyHKQ)
hESkumUuS5bfU4ChcWV3ntQk)
Posted Tue, 04/16/2013 - 06:58
hi
(/w 4
orkouts/3(/w 2
orkouts/3day- daypow er-pow er-
Noah
Posted Thu, 04/18/2013 - 13:00
Steve,
Currently I play basketball on Monday and Tuesday nights (approx. 1.5 hours each night.) I
count these as my cardio days. Due to my work schedule I condensed the above into a 2 day
split. Legs, back, chest on Wed and arms, shoulders, abs on Thursday. I also have shaded
my workouts towards the lower set lower rep range you have provided to avoid injury or
overall muscle fatigue. Does this sound ok? I am not looking for gains I am just looking for a
good full body workout with the two days I have.
(/w 4
orkouts/3(/w 1
rate=j4OIZPK8AM74hf1PSbYq2rate=5diyLXGYlrYRx4JjG32KXgGLYPmEb9u7eateRn1KgaE)
HelderB.
5dK5undSya8oOWQw cFUEQ)
Posted Sat, 04/20/2013 - 10:10
Hi,
I would like to know if i can use this workout routine 6 days in week.
(/w 3
orkouts/3(/w 3
rate=as3AQInr7UxI05_FsMLHAPXQFt4Irate=lZKw Stan
oX5UsI97oteJ1M)
CMAO2qcIkB_IHeyKAPAbBGGaFPosted Mon, 04/22/2013 - 01:18
P1H_8Te0689A)
Hi Steve
I recently started using a new pre-workout supp and my workouts have gotten pretty intense.
I consume whey protein after the session. Lately i have been feeling totally drained and even
nauseous during the rest of the day. Is this common? Am i pushing myself too hard? I am
happy with the gains though. Is there a way around this awful feeling?
Thanks
Stan
(/w 5
orkouts/3(/w 3
rate=xxoYKEabrHpBHvyvQXojkiw
rate=qfsSQ6SaIUxDkArtKuvU)
Neil
FaKGI_YEgrTcRJkdKajgcLE2JaA63f5iYoTQB9ngeM)
Posted Mon, 04/22/2013 - 03:18
Hi Steve, I have been reading through your programme and was wondering what the weight
ratio is, is it, Power = as heavy a weight as possible, Muscle = a lighter weight, and Burn =
even lighter weight, Cheers Neil
(/w 3
orkouts/3(/w 4
rate=MXXBERi2CqWzuvRcdbyNE7uK_mOaeiSrVdpnVTkzQkw
rate=-5U8PGFRK_DIw TYw zZh6dfVkhIMaYziouVGGu9ZgxiM)
)
Neil
Posted Fri, 04/26/2013 - 04:09
The rep ranges define the weight. Essentially you will be lifting on the power sets a
weight you can only do between 3 and 5 reps of. Once you get to the stage where you
can do 5 reps in each set you will add more weight next week.
For the muscle sets you will be lifting a weight which you can do between 6 and 12 reps
of, when you manage all the sets at 12 reps you move up in weight.
For the burn sets you use a weight you can do between 15 and 25 reps of, when you
can get to 25 reps without a pause you go up in weight next week.
It will take you a few weeks to work out the right weight for each exercise, you're definitely
better off starting light. Don't do more than the max number of reps in a given set (unless
it's the last set) as you may find you can do 13 in the first set, then 11 then only 8, if you
didn't push for the extra rep on the first set you may have done, say 12,11,10.
As an example for my seated barbell press I worked up to 50kg by week 5, then I've done
the following:
wk 5: 4/3/3/2 reps
wk 6: 5/4/4/4 reps
wk 7: 5/5/5/4 reps
wk 8: 5/5/5/5 reps
Next week I will up the weight to 52.5kg.
It may take several weeks to find the right level for some exercises, it's taken me nearly
10 weeks to find a suitable weight for romanian deaadlifts as I hadn't done them before
and started far too light. Don't panic though, you'll find the right weights for everything
eventually, then just concentrate on progression. It's a marathon not a sprint!
(/w 5
orkouts/3(/w 3
rate=0BX7g0yp8VlBvGSR2f9ser4UrEricrate=hxZw
w b9O0kV4d1liYXEiUNnmJbDznAPosted Mon, 04/22/2013 - 18:39
No03ZclmnLKiU)
IAny way toInRca13uSHM8)
apply this workout for at home
with dumbells, barbell and adjustable bench. No

squat rack so back squats are tough to do since I can't clear a heavy enough weight.
(/w 2
orkouts/3(/w 7
rate=6ezD7zW26dxvt2u_4EaQYJPDcIJ3EcKBB0aJvRygPcM)
rate=XB093Rqyb6fqOWxp3MeVAbdul
xounQqKuH3RpWpmVHTgaLM)
Posted Tue, 04/23/2013 - 10:21
How different is this workout than the 5 or 4 day pow burn split in terms of gains & effectivity?
(/w 2
orkouts/3(/w 4
rate=OE7lbJGYao_Tf4poBM84lw
rate=je2AdyPVpgNuUpFNO4havS6u0_Z6znRzS1K5eteapVg_iW7Ei3SjYHMcV8)
Laszlo
EO62E)
Posted Tue, 04/23/2013 - 13:33
Hi Steve!
Are the biceps/triceps exercises in super sett?
(/w 3
orkouts/3(/w 4
rate=5xnj_X_L5Agc6iVuaRIdhLNrate=fVNXebUV_lngHTCJLcgbsckW7Sxpow w cPWdciNsg3cc)
John
770vI_09mXqGpCN6Fnw )
Posted Tue, 04/23/2013 - 13:59
Hey Steve, I just started this last week and with just one week my body was soar and feeling
awesome. I Really look forward to trying this for the next few months. I have a question. I am
very tall and lean and trying to gain muscle. Would it be okay to add cardio? the first week I
ran during the three day break. Also, I never heard of the splits, whats the best? 5 day? 4
day? or 3 day? Does it matter? I notice its all intermidiate level. Thanks again for your time.
(/w 4
orkouts/3(/w 4
rate=EImVrcEl_DQb0mM5ScSrate=Aljz_xdNOsADcoxWckXGRNFogxN9KCYFj_39Aha98nM)
Joey
gHvtpc1NjhjeKCDjYfVHw 60)
Posted Tue, 04/23/2013 - 15:01
I would choose a split that works best with your schedule -- one that you will stick to.
Cardio is totally fine as long as you're eating above and beyond to make up for the
calories burned.
(/w 2
orkouts/3(/w 5
orkouts/3day- dayreply (/comment/reply/46978/255931)
pow er-pow ermuscle-muscleburn? burn?
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IRgVPZEQ)
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Av erage: 4 (15 v otes)

Hi, for my split I do

If what you are doing is working I wouldn't change anything.

I would do something like this:

Nice workout Steve!! Thanks!

Posted Mon, 04/08/2013 - 22:11

Thanks Steve. Appreciated!

Posted Mon, 04/08/2013 - 21:27