3 day gym programme
- Thread starter psalliss
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Soldato
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- 13 Aug 2004
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I don't think that's true, some people train one muscle group each day. Also, training your back and chest on the same day can be a killer; deads and bench press are very heavy exercises, then you have your bicep/tricep day which won't be as overall strenuous. So it would be better to pad out the heavy exercises over the 3 days.
does this look better:
day 1: back and biceps
8 * lat pull downs (3/4 set)
8 * bent over rows (3/4 sets)
8 * deadlift (3/4 sets)
8 * barbell bicep curls (3/4 sets)
8 * hammer curls (3/4 sets)
8 * preacher curls (3 sets)
day 2: chest and triceps
8 * bench press (3/4 sets)
8 * incline dumbell (3/4 sets)
8 * cable crossover (3/4 sets)
8 * lying tricep extension (3/4 sets)
8 * overhead tricep extension using cable machine (3/4 sets)
8 * triceps pull downs (3 sets)
day 3: shoulders and legs
8 * seated shoulder press (3 sets)
8 * dumbell raises (3 sets)
8 * side raises (3 sets)
8 * shrugs (3 sets)
8 * squats (3 sets
8 * incline leg press (3 sets)
day 1: back and biceps
8 * lat pull downs (3/4 set)
8 * bent over rows (3/4 sets)
8 * deadlift (3/4 sets)
8 * barbell bicep curls (3/4 sets)
8 * hammer curls (3/4 sets)
8 * preacher curls (3 sets)
day 2: chest and triceps
8 * bench press (3/4 sets)
8 * incline dumbell (3/4 sets)
8 * cable crossover (3/4 sets)
8 * lying tricep extension (3/4 sets)
8 * overhead tricep extension using cable machine (3/4 sets)
8 * triceps pull downs (3 sets)
day 3: shoulders and legs
8 * seated shoulder press (3 sets)
8 * dumbell raises (3 sets)
8 * side raises (3 sets)
8 * shrugs (3 sets)
8 * squats (3 sets
8 * incline leg press (3 sets)
imo there are a few things that I would change in the routine.
- everything is 8 reps, you generally do 2 exercises per large muscle group, why not mix up the reps and sets for the 2 exercises. for example, for shoulder press i do seated dumbell press - 3x6, allowing me to go heavier with the dumbells and 3x8 military press.
- 3/4 sets - make your mind up which you want to do, it can make a difference when it comes to making the last few reps.
- legs are really lacking exercises, nothing for hamstrings or calves.
- biceps - potentially too many exercises, you are doing a back intensive workout, this will pre-exhaust your biceps and forearms.
- triceps - same as biceps but with the chest workout
- everything is 8 reps, you generally do 2 exercises per large muscle group, why not mix up the reps and sets for the 2 exercises. for example, for shoulder press i do seated dumbell press - 3x6, allowing me to go heavier with the dumbells and 3x8 military press.
- 3/4 sets - make your mind up which you want to do, it can make a difference when it comes to making the last few reps.
- legs are really lacking exercises, nothing for hamstrings or calves.
- biceps - potentially too many exercises, you are doing a back intensive workout, this will pre-exhaust your biceps and forearms.
- triceps - same as biceps but with the chest workout
im thinking long term and may then go to 4 sets then drop the number of exercises.
prefer to do high weights and low reps, in the past i got the best gains that way.
reference to the legs ive naturally got strong legs, which are already large so in the short term not going to concentrate much on legs. will possibly pop some calf raises into the routine and some other legs at later stage, but initially squats and incline leg will benefit both quads and hamstrings
ok so you think its worth dropping a bicep and tricep exercise.
prefer to do high weights and low reps, in the past i got the best gains that way.
reference to the legs ive naturally got strong legs, which are already large so in the short term not going to concentrate much on legs. will possibly pop some calf raises into the routine and some other legs at later stage, but initially squats and incline leg will benefit both quads and hamstrings
ok so you think its worth dropping a bicep and tricep exercise.
Soldato
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- 15 Jan 2004
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- Hall
Now maybe I'm being silly here, but what the hell's the point in doing squats and leg press together? as well as being the only leg exercise. You'll need to train your legs, and I'd say ditch the leg press, and atleast throw in some lunges and donkey/calf raises for good measure.
Soldato
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- 18 Oct 2002
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- South Wales
psalliss said:
Nope, you train the way you feel is best, if that means working chest and back the same day, so be it.
Ive learned something since ive started training and that is take peoples advice into consideration maybe give it a go but only you know what feels right and what you respond to best.
The routine i am following at the moment from a guy over on MT i have squats and deadlifts on the same day straight after eachother, with lunges afterwards, now that is so hard.