Hey Lee, I have a question, is this routine better to build muscle than working out the same 3 muscle areas 3x a week? for ex. tricep, chest and shoulders on tuesday, thursday and saturday..then sunday for legs. I do this and don't feel sore after my rest day. Thanks
I would prefer you train your body equally and dedicate a day to each major muscle group. Just click the links in the video description and watch all 3 of these videos.
i'm now in week 2 of this 3 day workout plan. i'm already starting to see gains in size!! i doubled this workout routine with robbie robinsons arm workout after a day of break. so 3 days of your routine, a day off (cardio/more abs), and then robbie robinsons arm workout = fucking epic bro! thank you for your help lee!!!
Not all of us have such short arms. Touching chest with bar should only be done with short arms. I've always disliked when people tell everyone to touch their chests, and I see peoples elbows go way too far past their bodies.
Drinking water is critical. Your muscles are made of 75% water. If you let yourself get dehydrated your strength and energy levels will drop significantly.
for the warm up sets do you use two 50% warm ups then go for your 100% work out weight for 8-12 reps. or do you do a warm up set for 50% then a next warm up set for 80% then go for your 100% work out weight 8-12 reps.
this is for when you move on to the shoulders then triceps warm up. not the main warm up for chest where i do say 3-4 warm up sets. this is just for the couple of warm up sets when moving on to the next muscle thats already warmed up from working out chest. shoulders and tri.
You can do as many warm ups as you feel you need. But I would recommend at least doing a set with 50% and then a set with 75%, then move to your top working weight.
Hey Lee, do you think you can make a video showing how to properly stretch your muscles before your workout? I'm having a bit of trouble stretching out my chest.
Sure, I'll add it to my videos to do list. But in the mean time you can check out my blog, I've got a post about stretching at: leehayward. com/blog/simple-stretching-routine-for-bodybuilders
hi, im just starting 2 get into weights, with the beginers upper work out routine should i do this everyday or should i incl. a rest/healing process??? any info would be much appreciated
It's not bad, but you just need to keep working on them. I suggest doing multiple sets of low reps. DO NOT rep out to failure with your push ups. Do 5 sets of 5 reps. Then work up to 5 sets of 6 reps. Then 5 sets of 7 reps, etc. Keep progressing gradually like this.
Well it's technically 3 if you count the push ups at the end. But you are free to modify these workouts at you see fit. It's just a basic 3 day bodybuilding split routine to go by, it's not like this program is written in stone and must be done exactly as on the video. You can customize it to better suit your needs and fitness level.
hey lee, is this allso for the more advanced person ? or should i do one or two things different, maybe train more frequently rather than just 3 days a week ? im looking for mor of a fitness model look rather than a huge bodybuilder like yourself :) cheers for reply.
If you want you can do weight training one day, then do cardio training the next. Doing lots of cardio and having very low bodyfat is important to getting that lean fitness model look.
Don't just change up your routine for the sake of change. Monitor your gains and only change your routine when your results plateau. So you can stick to this program for as long as you are seeing gains from it. Generally for most guys that should be about 6 weeks before needing to switch things up.
Lee, I have been following this split for several months and have seen some outstanding gains. I have seen here and there in various programs that some suggest devoting an entire day/workout to just shoulders. Do you see any merit to this? Or will you just be overworking them because of their involvement in both chest and back workouts?
If your shoulders are a weak muscle group that you need to focus extra on, then you can certainly do a separate shoulder day each week. But working them with chest and back training will be adequate for most guys.
I've got a video that takes about proper bench press set up that you should watch. Just search for "How To Bench Press More Weight With Proper Technique"
im on a 3 day split doing chest tri and shoulders on monday and then back and biceps on wednesday and then legs and abs on friday. im very skinny. it seems like 1 body part a week isnt enough. what do you think i should do.
In order to gain mass you need to focus on your diet. I suggest you check out my main channel page and download a copy of my Bodybuilding Quick Start Kit, this include lots of info about muscle building nutrition.
Hey Lee. Great vids! I'm enjoying watching them all. No need to apologize for the shaky camerawork -- youtube added a filter in the edit videos section to remove camera shake. Works like a charm!
@leemhayward It definitely can blur it in some cases. But I've found that when it's just camerawork on a relatively fixed subject it works pretty well. I see that you've done a lot of post-production on your vids though so that's out of my scope of knowledge. To answer your question, yes, I used it on my video here /watch?v=VRskQiXcnUo#t=7m46s and it helped a lot. Cheers.
Can't really see the rear deltoids when u're looking at urself in the mirror ? U gotta be crazy man, the rear delts make ur arm and shoulder pose look more awesome ;)
@leemhayward ive been training for 6 days in a row for quit a long time - ive seen some great improvements
though im getting sick of doing the same stuff each week & its too time consuming
hopefully your 3 day split routine works on me though its limited in numbers of muscle training e.g no hammer curls etc (however your the bodybuilders so its better to take your advice) wish me luck :)
It's still classified as an isolation move because it primarily works the side delts.
Technically there are no true "isolation exercises" as it takes hundreds of tiny stabilizer muscles to just stand up and balance and hold on to the weights. But we generally only focus on the main muscles being worked.
I heard that you should not count reps and do everything till failure (try and keep the rep range between 8 and 12 however) this way you fully exhaust the body. Isnt it better to listen to your body rather than some numbers?
Hey lee, i have your hand gripper manual and a HG150, This seems to be the right poundage for my over crush's but i dont know whether to purchase a 200 or 250 for the heavy negatives? Because the 150 is hard enought to set for me as it is... What is your input? oh and should i drink my post protein shake after or before my gripper workout? because it seems to add about another 15 minutes onto my workout.
The best part about watching your videos is the excitement I get when I think about doing the workouts. Starting this 3 day routine today. Can't thank you enough for uploading these :)
your the best , dude . when i win the lotto , im going to come find you for some one on one training . Haha. Till then i guess i'll take your tips and hit the gym myself .
What's over training for one person may not be over training to another. It all depends on how good of shape you are in and your individual work capacity.
I've added some modifications to this workout routine. I've added dumbbell fly for chest, triceps overhead extension & triceps kickback for triceps and replaced face pull with reverse fly for rear delt. What do you think Lee?
are there other exercises that you can recommend to substitute incline bench press and face pulls? I've had an accident when bench pressing before so I tried to stick with dumbbell as much as possible.
Ok, then do dumbbell bench presses instead. As for face pulls, just use rubber fitness bands if you don't have access to cable machines. You can get rubber fitness bands online at: BodyLasticBands . com
When i got stuck benching 330 lbs. i started doing what you just did, a few sets of as many pushups as i could, at the end of my workout. It finally got me passed that plateau.
That's what I'm doing with this video channel. I usually vary things every 3-6 weeks. But all these videos come from my personal workout routines. I've actually used this exact workout just as outlined here in the video.
You can add in more tricep isolation exercises if you like. But the thing is your triceps come into play with all the pressing moves you do for chest and shoulders.
Well your workouts routine video series are good but I have modified it a bit and I have few question regarding the routines that I have modified. The following are my workout routines.
Sunday = Shoulders and Triceps.
Monday = Only Chest.
Tuesday = Back and Biceps.
Wednesday = Legs and Abdominal.
Thursday = Chest, shoulders and Triceps.
Friday = Back & Biceps.
Saturday (Gym is closed) = Cardio exercise for legs & abdominal. So what do u think about this workouts routine. Is it effective or not.
It maybe a bit much to recover from. I usually recommend training for no more than 2 days in a row before taking a rest day. Getting adequate rest is critical for maximizing your muscle gains.
@vivmaidenised if you do tris then the next day you do chest your working out your tris again, you should do compound movements tris are a small muscle when you hit chest your also working out your tris they should both be done on the same day, Its just like "back and bi's" they work together so they should be done on the same day and givin equal amount of rest. see what im sayin?
@vivmaidenised you get bigger stronger and faster by breaking your muscles down and letting them recover, so no,I mean if you just did pushups pullups situps stuff like that just for health and fitness ya depending on the intensity but weight lifting you gotta let your body recoup, latley ive been doing chest,tri,shoulders-next day long run,Legs-netx day long run, Back bis, next day long run. Most important thing is be consistent workout eat good
@DeepCdivin thnx for the reply by the way is it genuine to do all the body parts workout everyday .....for ex chest, tricep, bicep, back, shoulder ( everyday)
@vivmaidenised doing chest the day after shoulders and tris is stupid in my opinion.... if you hit them well enough you should be sore, and if you are in your shoulders and tris for a chest workout its going to suck.
I chose to pair up complementary muscle groups (i.e. all the pushing muscles into one workout). In the next video I cover the pulling muscles (i.e. back and biceps).
If you want to switch out one of the chest exercises for decline bench then be my guest. There is A LOT of exercises that I didn't do here, it's physically impossible to do every single exercise you know for every workout. You just have to pick a select for moves for each workout, you can't do everything.
What up, I got a question on bench I saw one of your old vids and did research on blasting thru a bench and some say stop BB bench to increase it.... Then there are a few others that say you must attack it more often with rest. I recently took away BB bench out of my workout and still got a good workout but my BB bench went down a lot I mean 4 full reps..... Is this normal.
The key is to cycle through your exercises. You don't always have to do barbell bench press for every single chest workout. That's why it's sometimes good to back off and try different things when you are at a plateau with a certain exercise. Then when you return to doing an older exercise that you haven't done for a while you may be a bit weaker at first, but you should be able to quickly build back up and even surpass your previous best.
I do not have access to my local gym but I do own a bench press(although the seat cannot be incline) and as much weight as i need, I also own a pair of dumbell, will this be suffice ?
I do the EXACT same workout as you sir. But when i used to do shoulders in their own day i used to use 75lbs dumbbells for 8 to 10 reps on shoulder press. Now when i do shoulders with chest, my delts are DONE after chest routines and i only do 60lbs dumbbells for 8 to 10 reps on shoulder press. Shoulders on a different day with more weight means more growth? Thanks in advance for your help.
@leemhayward I have a Different question, Should You use the same weight for each Head of the Deltoids? If not, would this create a Muscular Inbalance? Lets say 45's for Shoulder Press, But I can't do 45's for Lateral Raises, and can only use 20's for Rear Delts? Do I have a shoulder strength Inbalance?
It doesn't work that way. A shoulder press is a compound exercise that works the shoulders and triceps. Lateral raises are an isolation exercise that work the side delts. Nobody is going to be able to handle the same weight with lateral raises as they do with shoulder presses. That's like saying you should be able to lift the same with dumbbell bench presses as you can with dumbbell flys.
I generally use a full range of motion for all my exercises (i.e. full stretch and full contraction) and I like doing it that way, but you can do whatever you feel works best for you.
This is a single workout that would be done once a week.
The incline bench press is a harder bench press variation than the flat bench press. Generally people will be strongest with the decline bench, a little weaker on the flat bench, and weakest on the incline bench.
hi man just a question... if im bulkin is it ok to gain about 1lb every 2 weeks or in your opinion should i increase my calories? im 154 lb ecto... been dietin correctly for 2 months, i know it takes time but looks like you would know alot about bulkin :b sorry for crapy english..
Gaining 1 pound every week or two is good progress. If you try to gain weight too fast it very often ends up being stored as bodyfat. If you need help with a good lean mass building diet plan check out 21DayFastMassBuilding*com
I have been doing your 3-Day Split, and love it! But have a question. I find that if I do Chest first, Shoulders than Triceps, my shoulders tend to lose a bit of strength and momentum on Overhead Presses, but if I hadn't done my chest and got right into OHP, I could lift more weight. Is this normal? I make sure to pinch my shoulders in benching and arching back, so my shoulders aren't cheating.
That's totally normal, if you changed the order around and did shoulders first, then chest, then triceps I bet you'd be weaker on your chest exercises. It's just muscle fatigue, as you workout you are going to get tired and lose some strength. If you want to focus more on shoulders and less on your chest, then start with shoulders first.
@leemhayward Thanks alot for your response, Lee. I guess it is to be as expected, must mean I am working out hard enough overall, LOL. Now if I could push all that weight, and never hit fatigue I suppose I would have a problem, hey? Haha. ( was itching to ad "Eh" but that everyone would know I was Canadian. Jk)
Keep at the vids, very educational, motivating and entertaining :)
a tip, do the shoulder exercises before the tricep, i started to train today and when i did shoulder presses i used 5kg xD i couldn't manage more because i couldn't raise my arms but my shoulders didn't get tired^^
hey lee, would it do me any good if i did Incline bench press and incline dumbell press? will the upper chest get mort stimulated by doing those 2 exercises or is it just a waist of time?
would you say the 5 day split is better or this 3 day spilt? i heard the 5 day split can decrease your testosterones(i have experienced on some weeks), hindering your efforts at the gym later on in the week therefore youll feel lazy and stuff. please reply!
There is no perfect workout routine, there are pros and cons to every workout and every body part split. Just pick one, stick to it for as long as you are making gains. Then when you find your body adapts and your results plateau (or if you are just getting bored with the workout) change it up and do another routine instead.
@leemhayward at 5:00 i heard my local radio in the background, im from newfoundland canada and i was so suprised i checked the phone number they said and it was deffenitly ozfm, so was that your gym playin ozfm over the internet or are you in newfoundland !?
Great video lee, I have a question about tribulus? Do you honestly feel that it would work? And you would notice gains? And do you take it or have taken it in the past? If so what were your results? I really believe you're judgment when it comes to this stuff. I saw you're thing about how an average male took it and test increased by 41% on ur site. Do you feel it's worth it? Oh and I did blast your bench and put 35+ lbs on my bench!
Natural testosterone boosters such as tribulus can help, but they are best used by folks who are in their 30's and older. Just go to my blog at LeeHayward*com and search for "How To Naturally Boost Your Testosterone Levels!" I posted an article about this topic.
face pulls are a pulling exercise that work the rear delts biceps traps and rhomboids. this exercise should be included in the back and biceps workout because rear del exercises are pull and front delt exercises are push.
Hey i was just wondering what would be a good weight to use if you are toning for each exercise that you have demonstrated in the video? i weigh 163 i have a slight athletic build and i am 5 foot 7.Lrt me know pleas thanks :)
The weight you lift will vary depending on how strong you are. The bottom line is to start off light, get the proper form down pat, and then increase the weights gradually overtime.
Great workout dude! Tried it out this afternoon and definitely felt the burn. Took me a bit over an hour to complete and the pushups at the end were killer!
love this guys he sets his workouts up just liek i set mine up and they work great
monkeylover187 2 days ago
Hello Lee, I salute you
Ive got some questions, how many seconds should I rest between every set?
How long time should this workout take?
MrElMirza 6 days ago in playlist Basic Bodybuilding Split Routine
@MrElMirza
Take between 1-2 minutes rest between sets. This entire workout should take you less then an hour to complete.
leemhayward 1 day ago
Hey Lee, I have a question, is this routine better to build muscle than working out the same 3 muscle areas 3x a week? for ex. tricep, chest and shoulders on tuesday, thursday and saturday..then sunday for legs. I do this and don't feel sore after my rest day. Thanks
shinmaro94 1 week ago in playlist Basic Bodybuilding Split Routine
@shinmaro94
I would prefer you train your body equally and dedicate a day to each major muscle group. Just click the links in the video description and watch all 3 of these videos.
leemhayward 1 day ago
Wats the advantages of doing pushing/pulling exercises in one workout?
armands9186 1 week ago
@armands9186
I covered this in the intro of the video, just go back and watch it again.
leemhayward 1 day ago
i'm now in week 2 of this 3 day workout plan. i'm already starting to see gains in size!! i doubled this workout routine with robbie robinsons arm workout after a day of break. so 3 days of your routine, a day off (cardio/more abs), and then robbie robinsons arm workout = fucking epic bro! thank you for your help lee!!!
luvstosplugeify 1 week ago
Not all of us have such short arms. Touching chest with bar should only be done with short arms. I've always disliked when people tell everyone to touch their chests, and I see peoples elbows go way too far past their bodies.
jamesbizs 1 week ago
@jamesbizs
I've got a video showing proper bench press technique at:
"How To Bench Press More Weight Proper Technique"
leemhayward 1 day ago
hey lee just wondering how important is it to drink water when working out, does it have a major effect on result??
o0EliteRealm0o 1 week ago
@o0EliteRealm0o
Drinking water is critical. Your muscles are made of 75% water. If you let yourself get dehydrated your strength and energy levels will drop significantly.
leemhayward 1 week ago
I feel worn down from training 6 days a week and want a routine like this but im wondering if this is a good routine for an intermidiate ?
annonymus71 2 weeks ago
@annonymus71
Absolutely, this is a great muscle building routine for both intermediate and advanced lifters.
leemhayward 1 week ago
for the warm up sets do you use two 50% warm ups then go for your 100% work out weight for 8-12 reps. or do you do a warm up set for 50% then a next warm up set for 80% then go for your 100% work out weight 8-12 reps.
this is for when you move on to the shoulders then triceps warm up. not the main warm up for chest where i do say 3-4 warm up sets. this is just for the couple of warm up sets when moving on to the next muscle thats already warmed up from working out chest. shoulders and tri.
mickey6192 2 weeks ago
@mickey6192
You can do as many warm ups as you feel you need. But I would recommend at least doing a set with 50% and then a set with 75%, then move to your top working weight.
leemhayward 2 weeks ago
@leemhayward thanks alot lee m8 cause it was a fast reply and you have to answer other people as well so thanks alot ;o) its good of you
mickey6192 2 weeks ago
Hey Lee, do you think you can make a video showing how to properly stretch your muscles before your workout? I'm having a bit of trouble stretching out my chest.
scootercrunch11 2 weeks ago
@scootercrunch11
Sure, I'll add it to my videos to do list. But in the mean time you can check out my blog, I've got a post about stretching at: leehayward. com/blog/simple-stretching-routine-for-bodybuilders
leemhayward 2 weeks ago
hi, im just starting 2 get into weights, with the beginers upper work out routine should i do this everyday or should i incl. a rest/healing process??? any info would be much appreciated
thanx
Jaywheat84 2 weeks ago in playlist Basic Bodybuilding Split Routine
@Jaywheat84
Follow the 3 part bodybuilding split routine and workout every second day. So basically you'll be working out 3 days per week.
leemhayward 2 weeks ago
Hey lee,
I have problems with the push ups... Its just that my body seems to fail before i actually feel any ache from the pushups like my arms give way.
Is this bad? Any advice?
Thanks kane.
k00lkane 2 weeks ago
@k00lkane
It's not bad, but you just need to keep working on them. I suggest doing multiple sets of low reps. DO NOT rep out to failure with your push ups. Do 5 sets of 5 reps. Then work up to 5 sets of 6 reps. Then 5 sets of 7 reps, etc. Keep progressing gradually like this.
leemhayward 2 weeks ago
only 2 exercises for chest? is that good enough?
pkidro 3 weeks ago
@pkidro
Well it's technically 3 if you count the push ups at the end. But you are free to modify these workouts at you see fit. It's just a basic 3 day bodybuilding split routine to go by, it's not like this program is written in stone and must be done exactly as on the video. You can customize it to better suit your needs and fitness level.
leemhayward 3 weeks ago
@leemhayward hmm makes sense. I usually do this but i also super-set with the flys, then finish them off with dips and push ups
pkidro 3 weeks ago
hey lee, is this allso for the more advanced person ? or should i do one or two things different, maybe train more frequently rather than just 3 days a week ? im looking for mor of a fitness model look rather than a huge bodybuilder like yourself :) cheers for reply.
xjordanx14 1 month ago in playlist Basic Bodybuilding Split Routine
@xjordanx14
If you want you can do weight training one day, then do cardio training the next. Doing lots of cardio and having very low bodyfat is important to getting that lean fitness model look.
leemhayward 3 weeks ago
ya'll gon snap yo shit up
stonecunt90 1 month ago
wow its very important and I will do.. thanks for sharing :)
javed0973 1 month ago
Thats a pretty cool intro song you got there lee...
Just one question I want to build up my strength as well as muscle size
I was thinking of doing 2 weeks of strength training followed by 2 weeks of hypertrophy
whats your opinion on this?
Sibiuz4Life 1 month ago in playlist Basic Bodybuilding Split Routine
@Sibiuz4Life
Don't just change up your routine for the sake of change. Monitor your gains and only change your routine when your results plateau. So you can stick to this program for as long as you are seeing gains from it. Generally for most guys that should be about 6 weeks before needing to switch things up.
leemhayward 1 month ago
Lee, I have been following this split for several months and have seen some outstanding gains. I have seen here and there in various programs that some suggest devoting an entire day/workout to just shoulders. Do you see any merit to this? Or will you just be overworking them because of their involvement in both chest and back workouts?
bconley2 1 month ago in playlist Basic Bodybuilding Split Routine
@bconley2
If your shoulders are a weak muscle group that you need to focus extra on, then you can certainly do a separate shoulder day each week. But working them with chest and back training will be adequate for most guys.
leemhayward 1 month ago
It makes sense to do rear delts with back and biceps since its a pulling exercise.
kredit787 1 month ago
With a back arch like that is your incline press still at an incline?
Nyall 1 month ago in playlist Basic Bodybuilding Split Routine
@Nyall
I've got a video that takes about proper bench press set up that you should watch. Just search for "How To Bench Press More Weight With Proper Technique"
leemhayward 1 month ago
how many sets would you reccomend doing each workout?
TheFineolase 1 month ago in playlist Basic Bodybuilding Split Routine
@TheFineolase
Watch the full video, I talk about sets and reps at the end.
leemhayward 1 month ago
im on a 3 day split doing chest tri and shoulders on monday and then back and biceps on wednesday and then legs and abs on friday. im very skinny. it seems like 1 body part a week isnt enough. what do you think i should do.
ThaWeeknd 1 month ago
@ThaWeeknd
In order to gain mass you need to focus on your diet. I suggest you check out my main channel page and download a copy of my Bodybuilding Quick Start Kit, this include lots of info about muscle building nutrition.
leemhayward 1 month ago
@leemhayward thanks alot man
ThaWeeknd 1 month ago
Hey Lee. Great vids! I'm enjoying watching them all. No need to apologize for the shaky camerawork -- youtube added a filter in the edit videos section to remove camera shake. Works like a charm!
hypoxide 1 month ago
@hypoxide
I found that option tended to blur the video a bit. Do you have any videos posted that have the filter added?
leemhayward 1 month ago
@leemhayward It definitely can blur it in some cases. But I've found that when it's just camerawork on a relatively fixed subject it works pretty well. I see that you've done a lot of post-production on your vids though so that's out of my scope of knowledge. To answer your question, yes, I used it on my video here /watch?v=VRskQiXcnUo#t=7m46s and it helped a lot. Cheers.
hypoxide 1 month ago
Can't really see the rear deltoids when u're looking at urself in the mirror ? U gotta be crazy man, the rear delts make ur arm and shoulder pose look more awesome ;)
xXAeon89Xx 1 month ago in playlist Chest Workouts
how u feel about five day split?
SickafuLL 1 month ago
@SickafuLL
I don't recommend training for more then 2 days in a row before taking a day off. 5 days in a row will just lead to overtraining and burn out.
leemhayward 1 month ago
@leemhayward ive been training for 6 days in a row for quit a long time - ive seen some great improvements
though im getting sick of doing the same stuff each week & its too time consuming
hopefully your 3 day split routine works on me though its limited in numbers of muscle training e.g no hammer curls etc (however your the bodybuilders so its better to take your advice) wish me luck :)
bkapersian9 1 month ago in playlist Favorite videos
@Civ3Player
It's still classified as an isolation move because it primarily works the side delts.
Technically there are no true "isolation exercises" as it takes hundreds of tiny stabilizer muscles to just stand up and balance and hold on to the weights. But we generally only focus on the main muscles being worked.
leemhayward 1 month ago
Do i used the same weight throughout all 3 sets or increase?
SuperAmazingty 1 month ago
@SuperAmazingty
I'd recommend keeping the same weight after a warm up. Then when you can get all 3 sets with good form, up the weight by 5 pounds for all sets.
leemhayward 1 month ago
I heard that you should not count reps and do everything till failure (try and keep the rep range between 8 and 12 however) this way you fully exhaust the body. Isnt it better to listen to your body rather than some numbers?
5c0n3s18 1 month ago
@5c0n3s18
Sometimes I'll just rep out til failure like that. But most of the time I will follow a set program as outlined here in this video.
leemhayward 1 month ago
Hey lee, i have your hand gripper manual and a HG150, This seems to be the right poundage for my over crush's but i dont know whether to purchase a 200 or 250 for the heavy negatives? Because the 150 is hard enought to set for me as it is... What is your input? oh and should i drink my post protein shake after or before my gripper workout? because it seems to add about another 15 minutes onto my workout.
Thanks so much lee!
k00lkane 1 month ago
@k00lkane
You'll need a 250 for the negatives for now. But eventually you'll need to upgrade to using the 300 as you get stronger. Over crushes can stay light.
leemhayward 1 month ago
The best part about watching your videos is the excitement I get when I think about doing the workouts. Starting this 3 day routine today. Can't thank you enough for uploading these :)
Maverick6429 1 month ago 4
@Maverick6429
You are welcome!
leemhayward 1 month ago
Is it bad for me to work out my all parts of my upper body in 1 day?
kaayvin 1 month ago
@kaayvin
No it's not "bad", but most people split up their workouts so they work different muscle groups on different days.
leemhayward 1 month ago
your the best , dude . when i win the lotto , im going to come find you for some one on one training . Haha. Till then i guess i'll take your tips and hit the gym myself .
peagravel 1 month ago in playlist Basic Bodybuilding Split Routine
18 sets? from what i've heard that sounds like a little too much.. or maybe im just being a Jimmy Struthers, lol
rloft123 1 month ago in playlist Basic Bodybuilding Split Routine 10
@rloft123
What's over training for one person may not be over training to another. It all depends on how good of shape you are in and your individual work capacity.
leemhayward 1 month ago
I was wondering if it is ok to throw in a fly excercise with this?
SpartanMatt009 1 month ago
@SpartanMatt009
Sure, you can add in flys with your chest workout if you like.
leemhayward 1 month ago
Instand of the Face pull what exercise can be done?
20rattlers12 2 months ago in playlist Basic Bodybuilding Split Routine
@20rattlers12
Get a set of rubber fitness band such as the ones at BodyLasticBands. com and use those instead of cables for the face pulls.
leemhayward 2 months ago
i can do significantly less weight on the bench press than i can do for dumbel bench press
harisraja786 2 months ago
I've added some modifications to this workout routine. I've added dumbbell fly for chest, triceps overhead extension & triceps kickback for triceps and replaced face pull with reverse fly for rear delt. What do you think Lee?
timbrandon94 2 months ago
@timbrandon94
You can modify this routine, that's totally fine. This is just a sample program to go by.
leemhayward 2 months ago
How many reps nd sets do i do?
32lorenzoA 2 months ago
@32lorenzoA
Watch the full video, at the end I cover how many sets and reps to do for each exercise.
leemhayward 2 months ago
all these videos are amazing, but i gotta ask, why no flies or front raises?
SwankyBeAble 2 months ago
@SwankyBeAble
You can't do every exercise you know for every workout. But if you want to include them in your workouts then go for it.
leemhayward 2 months ago
I use the exact same 3 day split. I've been looking for some technique for my Wednesday workout (this video) and this has really helped! Thanks, man
the21stsergeant 2 months ago
@the21stsergeant
Cool, glad you like the videos and workouts :-)
leemhayward 2 months ago
what about the traps man
Kudgy5 2 months ago
@Kudgy5
You can do traps with either a shoulder workout or a back workout.
leemhayward 2 months ago
Where is the program written down?
AboveElevated 2 months ago
@AboveElevated
It's not written out, but I guess you could watch the video, take notes, and write down the exercises that are shown.
leemhayward 2 months ago
@leemhayward thats what i did last week lol, good split lee...
neo56695 2 months ago
Is this a 3days/week programm or a 6days/weekprogram?
francoviotti 2 months ago
@francoviotti
It could be either, but I'd recommend starting with a 3 day per week routine.
leemhayward 2 months ago
are there other exercises that you can recommend to substitute incline bench press and face pulls? I've had an accident when bench pressing before so I tried to stick with dumbbell as much as possible.
mbatuna 2 months ago
@mbatuna
Ok, then do dumbbell bench presses instead. As for face pulls, just use rubber fitness bands if you don't have access to cable machines. You can get rubber fitness bands online at: BodyLasticBands . com
leemhayward 2 months ago
Another great video thanks coach!
graven101 3 months ago
you have huge chest. do you think that your pecs are your dominant muscle?
excop360 3 months ago
Im getting sick of The I AM SPARTA music at the beginning.
HERBLANDZ 3 months ago
When i got stuck benching 330 lbs. i started doing what you just did, a few sets of as many pushups as i could, at the end of my workout. It finally got me passed that plateau.
13AlbinoRhinos 5 months ago
@13AlbinoRhinos
Good stuff, push ups are awesome. I think everyone should incorporate them in their training.
leemhayward 5 months ago 6
@leemhayward I never do them at all. I strive to gain mass, not to increase my muscular endurance.
TheFreshbum 2 months ago
hey lee do you mind telling your personal workout routine so that me and other youtubers can get some advance ideas ...........
vivmaidenised 5 months ago
@vivmaidenised
That's what I'm doing with this video channel. I usually vary things every 3-6 weeks. But all these videos come from my personal workout routines. I've actually used this exact workout just as outlined here in the video.
leemhayward 5 months ago
how do you work your back delts if you dont have a cable machine
starkiller130 5 months ago
@starkiller130 bent over dumbell flyes are pretty good for that
tomonice 4 months ago
Ive got a question i'd like to ask. I do the exact same 3 day split with chest shouldes and triceps on Monday.
In this cip u only recommend 1 workout for tricep which was 'tricep push down' , Do you add more tricep workouts whilst training, if so which ones ?
18riaz 5 months ago
@18riaz
You can add in more tricep isolation exercises if you like. But the thing is your triceps come into play with all the pressing moves you do for chest and shoulders.
leemhayward 5 months ago
Well your workouts routine video series are good but I have modified it a bit and I have few question regarding the routines that I have modified. The following are my workout routines.
Sunday = Shoulders and Triceps.
Monday = Only Chest.
Tuesday = Back and Biceps.
Wednesday = Legs and Abdominal.
Thursday = Chest, shoulders and Triceps.
Friday = Back & Biceps.
Saturday (Gym is closed) = Cardio exercise for legs & abdominal. So what do u think about this workouts routine. Is it effective or not.
vivmaidenised 5 months ago
@vivmaidenised wtf no rest? are you new lol wow
SkyeKingdoM 5 months ago
@SkyeKingdoM yes I am LOl .. by the way could you help me with the routine and stuff
vivmaidenised 5 months ago
@vivmaidenised
It maybe a bit much to recover from. I usually recommend training for no more than 2 days in a row before taking a rest day. Getting adequate rest is critical for maximizing your muscle gains.
leemhayward 5 months ago
@leemhayward What do u think abt this one :-
Sunday - shoulders and triceps
Monday - chest .
Tuesday- Rest day
Wednesday Back and Biceps.
Thursday - Rest day.
Friday - Legs and Abdominals. I will be waiting 4 your reply ..
vivmaidenised 5 months ago
@vivmaidenised Your Body is in too much of a catabolic state u should only weight 3 times per week, your body will start eating your muscle tissue
Kudgy5 5 months ago
@Kudgy5 hey wht do u think abt this one
Sunday - Shoulders and triceps.
Monday - Chest
Tuesday - Rest day
Wednesday - Back and Biceps.
Thursday - Rest day.
Friday - Leg and abdominal
Saturday - Rest day.
vivmaidenised 5 months ago
@vivmaidenised you do tri's on chest day why would you do back to back days.....
DeepCdivin 3 months ago
@DeepCdivin waht do you mean bro ?
vivmaidenised 3 months ago
@vivmaidenised if you do tris then the next day you do chest your working out your tris again, you should do compound movements tris are a small muscle when you hit chest your also working out your tris they should both be done on the same day, Its just like "back and bi's" they work together so they should be done on the same day and givin equal amount of rest. see what im sayin?
DeepCdivin 3 months ago
Comment removed
vivmaidenised 3 months ago
@vivmaidenised you get bigger stronger and faster by breaking your muscles down and letting them recover, so no,I mean if you just did pushups pullups situps stuff like that just for health and fitness ya depending on the intensity but weight lifting you gotta let your body recoup, latley ive been doing chest,tri,shoulders-next day long run,Legs-netx day long run, Back bis, next day long run. Most important thing is be consistent workout eat good
DeepCdivin 3 months ago
@DeepCdivin thanks for you time and attention ....thanks a lot....now I can follow some good workouts routine....thank you
vivmaidenised 3 months ago
@DeepCdivin thnx for the reply by the way is it genuine to do all the body parts workout everyday .....for ex chest, tricep, bicep, back, shoulder ( everyday)
vivmaidenised 3 months ago
@DeepCdivin so you do those workouts three days in a row..hmm ... thanks a lot for your time and attention.......
vivmaidenised 3 months ago
@vivmaidenised doing chest the day after shoulders and tris is stupid in my opinion.... if you hit them well enough you should be sore, and if you are in your shoulders and tris for a chest workout its going to suck.
socomkilla91 5 months ago
you are the fucking man! using your traikng i am finally starting to see some results! thanks leehayward!
JAYJAYJUICY 5 months ago
shouldnt you work your biceps with your chest instead of your triceps, and work your back with your triceps?
Jaxter2798 5 months ago
@Jaxter2798
I chose to pair up complementary muscle groups (i.e. all the pushing muscles into one workout). In the next video I cover the pulling muscles (i.e. back and biceps).
leemhayward 5 months ago
Why didn't you do decline ?
Hutchings0011 5 months ago
@Hutchings0011
If you want to switch out one of the chest exercises for decline bench then be my guest. There is A LOT of exercises that I didn't do here, it's physically impossible to do every single exercise you know for every workout. You just have to pick a select for moves for each workout, you can't do everything.
leemhayward 5 months ago 4
What up, I got a question on bench I saw one of your old vids and did research on blasting thru a bench and some say stop BB bench to increase it.... Then there are a few others that say you must attack it more often with rest. I recently took away BB bench out of my workout and still got a good workout but my BB bench went down a lot I mean 4 full reps..... Is this normal.
MSotelo503 5 months ago
@MSotelo503
The key is to cycle through your exercises. You don't always have to do barbell bench press for every single chest workout. That's why it's sometimes good to back off and try different things when you are at a plateau with a certain exercise. Then when you return to doing an older exercise that you haven't done for a while you may be a bit weaker at first, but you should be able to quickly build back up and even surpass your previous best.
leemhayward 5 months ago
@leemhayward Thanks appreciate the advise was stressing on my personal goals.... haha.
MSotelo503 5 months ago
I do not have access to my local gym but I do own a bench press(although the seat cannot be incline) and as much weight as i need, I also own a pair of dumbell, will this be suffice ?
Thankyou, Ohm
ohmtaweesap 6 months ago
I do the EXACT same workout as you sir. But when i used to do shoulders in their own day i used to use 75lbs dumbbells for 8 to 10 reps on shoulder press. Now when i do shoulders with chest, my delts are DONE after chest routines and i only do 60lbs dumbbells for 8 to 10 reps on shoulder press. Shoulders on a different day with more weight means more growth? Thanks in advance for your help.
wwtdd1 6 months ago
How Much weight do you use Personally? for DB PESS SORRY LOL
lordvoldemort578 6 months ago
@lordvoldemort578
I'll usually work up to using 100's for flat dumbbell bench press for sets of 10 reps.
leemhayward 6 months ago
@leemhayward I have a Different question, Should You use the same weight for each Head of the Deltoids? If not, would this create a Muscular Inbalance? Lets say 45's for Shoulder Press, But I can't do 45's for Lateral Raises, and can only use 20's for Rear Delts? Do I have a shoulder strength Inbalance?
lordvoldemort578 6 months ago
@lordvoldemort578
Your strength will vary for all those exercises. You'll be stronger with presses and weaker with lateral raises.
leemhayward 6 months ago
@leemhayward But If I work all of heads Equally I won't have a strength Imbalance?
lordvoldemort578 6 months ago
@lordvoldemort578
It doesn't work that way. A shoulder press is a compound exercise that works the shoulders and triceps. Lateral raises are an isolation exercise that work the side delts. Nobody is going to be able to handle the same weight with lateral raises as they do with shoulder presses. That's like saying you should be able to lift the same with dumbbell bench presses as you can with dumbbell flys.
leemhayward 6 months ago
@leemhayward Thanks for Explaining it to me,
lordvoldemort578 6 months ago
2 questions:
First, I notice you lock out your elbows when you do presses, I've been advised against that. Does it matter if you lock?
And second: Would these three group workouts be done on different days or back-to-back? And how often?
Deanbass77 6 months ago
@Deanbass77
I generally use a full range of motion for all my exercises (i.e. full stretch and full contraction) and I like doing it that way, but you can do whatever you feel works best for you.
This is a single workout that would be done once a week.
leemhayward 6 months ago
@leemhayward but wat about traps muscles??????
MrMrbuffedguy 6 months ago
THANKS FOR THOSE WONDERFULL TIPS AND VARATIONS EXERCISES....LOVE FROM GREECE!!!!!
SKATHAROZOUMISS 6 months ago
steve o LOL
johnwtfz 6 months ago
dear Lee, do you take any pre-workout supplements such as jack3d?
bigjknee 6 months ago
ur the man bro !
JAYJAYJUICY 6 months ago
Why is it that you cannot handle hardly any of the weight that you could handle with flat bench?
k00lkane 6 months ago
@k00lkane
The incline bench press is a harder bench press variation than the flat bench press. Generally people will be strongest with the decline bench, a little weaker on the flat bench, and weakest on the incline bench.
leemhayward 6 months ago
can we all agree this guy could pass as John Casey brother?.. the actor who played the badass soldier called "animal mother" from full metal jacket.
Dan4USCTroy 6 months ago
hi man just a question... if im bulkin is it ok to gain about 1lb every 2 weeks or in your opinion should i increase my calories? im 154 lb ecto... been dietin correctly for 2 months, i know it takes time but looks like you would know alot about bulkin :b sorry for crapy english..
somedudey0 6 months ago
@somedudey0
Gaining 1 pound every week or two is good progress. If you try to gain weight too fast it very often ends up being stored as bodyfat. If you need help with a good lean mass building diet plan check out 21DayFastMassBuilding*com
leemhayward 6 months ago
hey lee i was wondering how you would work the rear delts with dumbells what exercise?
harrybrignall 6 months ago
@harrybrignall
Bent over dumbbell lateral raises will target the rear delts.
leemhayward 6 months ago
@leemhayward thanks
harrybrignall 6 months ago
Hey Lee :)
I have been doing your 3-Day Split, and love it! But have a question. I find that if I do Chest first, Shoulders than Triceps, my shoulders tend to lose a bit of strength and momentum on Overhead Presses, but if I hadn't done my chest and got right into OHP, I could lift more weight. Is this normal? I make sure to pinch my shoulders in benching and arching back, so my shoulders aren't cheating.
Any thoughts?
KittyGetAway 6 months ago
@KittyGetAway
That's totally normal, if you changed the order around and did shoulders first, then chest, then triceps I bet you'd be weaker on your chest exercises. It's just muscle fatigue, as you workout you are going to get tired and lose some strength. If you want to focus more on shoulders and less on your chest, then start with shoulders first.
leemhayward 6 months ago
@leemhayward Thanks alot for your response, Lee. I guess it is to be as expected, must mean I am working out hard enough overall, LOL. Now if I could push all that weight, and never hit fatigue I suppose I would have a problem, hey? Haha. ( was itching to ad "Eh" but that everyone would know I was Canadian. Jk)
Keep at the vids, very educational, motivating and entertaining :)
KittyGetAway 6 months ago
thx le for your this 3 day splits.. i have questions can i include decline dumbbell chest press ??
and till how many months shudi do these ??
runescapeclassicable 6 months ago
@runescapeclassicable
Sure, if you want to do decline bench, just substitute it for the flat bench press.
leemhayward 6 months ago
a tip, do the shoulder exercises before the tricep, i started to train today and when i did shoulder presses i used 5kg xD i couldn't manage more because i couldn't raise my arms but my shoulders didn't get tired^^
squiz8 6 months ago
Why not flat bench? What is the difference between flat and incline?
k00lkane 6 months ago
@k00lkane from what i've heard, incline works the upper part of your chest and he did flat bench aswell in the video!
squiz8 6 months ago
@k00lkane
Well we are doing flat bench, just using dumbbells instead of a barbell.
But to answer your question, when you bench on an incline it places more of the workload on the upper chest.
leemhayward 6 months ago
hey lee, would it do me any good if i did Incline bench press and incline dumbell press? will the upper chest get mort stimulated by doing those 2 exercises or is it just a waist of time?
ShitryWheel 6 months ago
@ShitryWheel
If your upper chest is really weak and you want to bring it up you can do all your bench press exercises on an incline bench.
leemhayward 6 months ago
skip to 6:49 for the workout.
bloodhoun138 6 months ago
would you say the 5 day split is better or this 3 day spilt? i heard the 5 day split can decrease your testosterones(i have experienced on some weeks), hindering your efforts at the gym later on in the week therefore youll feel lazy and stuff. please reply!
rerereremixxx 6 months ago
@rerereremixxx
There is no perfect workout routine, there are pros and cons to every workout and every body part split. Just pick one, stick to it for as long as you are making gains. Then when you find your body adapts and your results plateau (or if you are just getting bored with the workout) change it up and do another routine instead.
leemhayward 6 months ago
@leemhayward at 5:00 i heard my local radio in the background, im from newfoundland canada and i was so suprised i checked the phone number they said and it was deffenitly ozfm, so was that your gym playin ozfm over the internet or are you in newfoundland !?
sevenzeronine13 6 months ago
@sevenzeronine13
Yes, I'm a Newfie, I train at Global Gym in St. John's.
leemhayward 6 months ago
Thank you lee. . .
arrayyanm 6 months ago
Great video lee, I have a question about tribulus? Do you honestly feel that it would work? And you would notice gains? And do you take it or have taken it in the past? If so what were your results? I really believe you're judgment when it comes to this stuff. I saw you're thing about how an average male took it and test increased by 41% on ur site. Do you feel it's worth it? Oh and I did blast your bench and put 35+ lbs on my bench!
PhatToney1 6 months ago
@PhatToney1
Natural testosterone boosters such as tribulus can help, but they are best used by folks who are in their 30's and older. Just go to my blog at LeeHayward*com and search for "How To Naturally Boost Your Testosterone Levels!" I posted an article about this topic.
leemhayward 6 months ago
face pulls are a pulling exercise that work the rear delts biceps traps and rhomboids. this exercise should be included in the back and biceps workout because rear del exercises are pull and front delt exercises are push.
Themrrhino914 6 months ago
Hey i was just wondering what would be a good weight to use if you are toning for each exercise that you have demonstrated in the video? i weigh 163 i have a slight athletic build and i am 5 foot 7.Lrt me know pleas thanks :)
brownthing123 6 months ago
@brownthing123
The weight you lift will vary depending on how strong you are. The bottom line is to start off light, get the proper form down pat, and then increase the weights gradually overtime.
leemhayward 6 months ago
Lee,
Great workout dude! Tried it out this afternoon and definitely felt the burn. Took me a bit over an hour to complete and the pushups at the end were killer!
kalashnikov12345 6 months ago
just tried it today... the best set of push exercises ive ever done triceps super sore now
35805 6 months ago