Mr. Universe Dave Draper
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SISTER STEEL
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Dave Draper's Iron Online

Weight Training - Bodybuilding - Nutrition - Motivation

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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