routine advice moving to 3x times a week....

[kiosk]

Because of work and faimly limitations I can only afford to train twice a week consistently, however, some weeks I can throw in a 3rd day. I am looking for advice on what the 3rd day should include given that it might not always be there....my current routine is a modified 5x5 as follows

Sundays
Abs - Leg Raises
Legs - Box squats
Chest - Incline Dumbel press (45 deg)
Back - Pullups (body weight)

Wednesday
Abs - decline crunch
Back - Incline barbel rows
chest - close grip bench press
legs - stiff leg deadlift (just below knees)
standing calf raises

Friday

????

 

[blut wump]

Take a look at the 2x per week pure-deload variant of the latter half of the dual-factor 5x5. It gives a good all around workout utilizing strong compound moves.

If you get an extra day to play with then take the chance to do some front squats and GMs and maybe your calf work and DB work.

 

[eat big]

Your third day should be used for areas of weakness without a doubt IMO.

 

[kiosk]

Take a look at the 2x per week pure-deload variant of the latter half of the dual-factor 5x5. It gives a good all around workout utilizing strong compound moves.

If you get an extra day to play with then take the chance to do some front squats and GMs and maybe your calf work and DB work.

thanks, where do I find that routine?

my weakness right now is shoulders, but am I not hitting them enough already with the compound pressing movements? I have read here that shoulders get a good beating from compound, and isolation is a waste of time.

 

[blut wump]

http://www.elitefitness.com/forum/showpost.php?p=4764723&postcount=381

Obviously, since this isn't intended as a deload, the 3x3 rep-scheme wouldn't be appropriate .