fitting 4 day split into 3 days

[fqqs]

my original routine is



MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10

TUESDAY:
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10

THURSDAY:
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Seated Calf Raise 2x15
Standing Calf Raise 2x10




and i liked it very much but since recently i dont have time tot rain 4 times a week. i have only 3 days available. and wonder how to fit this in 3 days.. appreciate any help

personally i though about sth like this:

MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Seated Calf Raise 2x15
Standing Calf Raise 2x10
Stiff leg Deads 4x10

WEDNESDAY:
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Seated BB Press 3x6
Seated DB Press 2x8-10
Cambered bar Skullcrushers 4x6-10

FRIDAY:
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12

... but dunno. i will do as you suggest

 

[bigrobbie]

Day 1- Quads, Glutes, Calves, Core

Day 2- Chest, Shoulders, Tris, Traps

Day 3- Back, Bis, Forearms, Core

I would do the above, or some variation. Losing a day doesn't mean you have to lose a trained muscle group. This split actually may yeild you more gains due to the increase in recovery time.

 

[bigrobbie]

Day 1- Legs, Calves, Core

Day 2- Chest, Shoulders, Tris, Traps

Day 3- Back, Bis, Core

I would do the above, or some variation. Losing a day doesn't mean you have to lose a trained muscle group. This split actually may yeild you more gains due to the increase in recovery time. Example....

** means to use 60-70% of your 1RM

Day 1- Legs
Squats= warm up, then 2 sets of 8 **
Deadlift= 2 sets of 8 **
Calves
Donkey press (if you have a machine or a guy to sit on your back[)] )
OR
Standing calf raises= 2 sets 15-20 or use heaver weight w/ lower reps
Core
Standing oblique crunches= 1 set (each side) near failure

Day 2- Chest
Bench Press= warm up, then 2 sets of 8 **
DB flys= 1 set with moderate weight to failure
Shoulders
Piston Shoulder press= 2 sets of 8 **
Tricep
Nosebreakers= 2 sets 10 **
Traps
Seated overhead Shrugs= 2 sets 20

Day 3- Back
BB Bent Rows= 2 sets of 8 **
Chins= 2 sets using bodyweight to failure
Bicep
Inclined DB Curls= 2 sets 12-15
Core
Wood Choppers= 1 set of 15 (each side)
Hanging leg raise= 1 set to failure