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New 3 day routine

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darkershade
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2008/05/21 19:25:24 (permalink)
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New 3 day routine

Have been doing push pull legs for the past 12 weeks

Will be taking a week off next week and am looking for a new routine to begin when i start back.

My goals are strength gaining but also keeping the muscular looking physique that i have achieved through a BB routine over the years.

Only reason i am not continuing with BB is because i have an operation planned for august so thought i would look to gain strength in the mean time; however, i don't really want to lose any size.

During the last routine my lifts have progressed from and too :

Deadlift: 4x6 at 102.5 - 120kgs
Bench: 4x6 at 75 - 80kgs
Sqaut: 4x6 at 65 - 75kgs

Pretty good i think

Anyway, the problem i had with this routine was that it took a lot away from shoulder strength and chest, shoulder and tris seems to much for me on one day.

I quite like the idea of going back to back n bi, chest n tri and legs n shoulders.

I have never tried any of the full body routines yet!!!

Ok ramble over.... Any suggestions for a 3 day split based mainly around strength but will help me keep the size!?
#1

14 Replies Related Threads

    fun meter
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    RE: New 3 day routine 2008/05/21 20:41:39 (permalink)
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    You could do a 3 day split in Back/Bi's, Chest/Tri's, Legs/Shoulders. But focus on the main exercises with lower reps, then have one or two assistance exercises.

    Or, if you fancied, you could do a Full Body routine based across 2-3 days. I quite like this idea (I believe IainK posted it a while back) -

    Squat
    Bench
    Row

    Deadlift
    Overhead Press
    Chins

    Front Squats
    Power Cleans
    Dips

    Just some ideas for you...
    #2
    darkershade
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    RE: New 3 day routine 2008/05/22 14:43:07 (permalink)
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    Thanks fun meter i will put something together so you can have a look at it

    Anyone else like to add anything?
    #3
    darkershade
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    RE: New 3 day routine 2008/05/28 19:27:16 (permalink)
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    Ok i'm going to use a split as thats what i am used to and want to keep my cut as simple as poss.

    so:

    Back and biceps

    Deadlifts - 4x6 (3 minutes rests)
    Barbell rows - 3x8 (1.5 - 2 minutes rest)
    Wide grip chins - 3x6-8 (1.5 - 2 minutes rest)
    Cable rows - 3x10-12 (1.5 - 2 minutes rest)
    Ez bar curls 3x10-12 (1.5 - 2 minutes rest)
    DB hammer curls 3x10-12 (1.5 - 2 minutes rest)

    Too much/too little?

    Chest and triceps

    Flat barbell bench press 4x6 (3 minutes rests)
    Incline DB bench press - 3x8-10 (1.5 - 2 minutes rest)
    Weighted chest dips - 3x8-10 (1.5 - 2 minutes rest)
    EZ bar skullcrushers or rope pushdowns - 3x10-12 (1.5 - 2 minutes rest)
    Hanging leg raises - 3x12-15
    Weighted crunches - 3x12-15

    Any more/less for chest or triceps or abs?

    Legs and shoulders

    Sqauts 4x6 (3 minutes rest)
    Leg press - 3x12 (1.5 - 2 minutes rest)
    Stiff leg dead lifts - 3x10 (1.5 - 2 minutes rest)
    Calf raises - 3x20 (1.5 - 2 minutes rest)
    BB standing shoulder press - 3x8 (1.5 - 2 minutes rest)
    Seated DB press - 3x10 (1.5 - 2 minutes rest)
    Lateral side raises - 3x10-12
    BB shrugs -3x10

    Should i add lying leg curls in here?

    Any comments?

    #4
    tristram
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    RE: New 3 day routine 2008/05/28 20:37:19 (permalink)
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    looks like youve got the volume but there is too much fluff exercises that at our level i think we just dont need. that is my opinion of course.
    currently im training

    1
    SQUAT
    BENCH
    ROW
    CURL

    2
    SHOULDER PRESS
    DEADLIFT
    PARALLEL DIPS
    WIDE GRIP PULL DOWNS

    one on one off continuously.
    rather than deadlift twice i swap the next one for stiff legged deadlifts.

    if you can superset it then even better because youre in an out quick, and its some good CV exercise.

    you can super set bench/rows and squats/curls.

    i have only been on it about a month i think but im gaining strength a lot quicker than a typical split.
    #5
    darkershade
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    RE: New 3 day routine 2008/05/29 13:24:49 (permalink)
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    Cheers mate

    So how would i alter/improve my routine above?
    #6
    tristram
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    RE: New 3 day routine 2008/05/29 14:25:41 (permalink)
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    in my opinion i would take out anything is not compounds (except of course bi curls).

    dump your 10-12 sets a week into compound stuff.

    bench at what ever inclines you want
    rows - cable, db and bb rows
    squat - hack squat, front squat, back squat

    this is what i would do if i was going to do your routine

    1
    deadlift 5x5
    barbell rows 4x8
    db rows 4x8
    wide chins/pull downs 3 or 4 sets of 6-8
    6-8 sets of curls

    2
    decline smith bench 4x8
    incline db press 3x8
    chest dips 3x8
    close grip bench press or floor press 4x8
    push downs if you want

    3
    back squats 5x5
    leg press 5x8
    stiff legged deadlifts 4x8
    calf work
    bb shoulder press 4x8
    db shoulder press 4x8


    thats just me though. i like to focus on the main movements and not the offshoot stuff. i dont think its needed yet.
    #7
    darkershade
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    RE: New 3 day routine 2008/05/30 16:06:58 (permalink)
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    Back and biceps

    Deadlifts - 4x6 (3 minutes rests)
    Barbell rows - 3x8 (1.5 - 2 minutes rest)
    Wide grip chins - 3x6-8 (1.5 - 2 minutes rest)
    Cable rows - 3x10-12 (1.5 - 2 minutes rest)
    Ez bar curls 3x10-12 (1.5 - 2 minutes rest)
    DB hammer curls 3x10-12 (1.5 - 2 minutes rest)

    Too much/too little?

    Chest and triceps

    Flat barbell bench press 4x6 (3 minutes rests)
    Incline DB bench press - 3x8-10 (1.5 - 2 minutes rest)
    Weighted chest dips - 3x8-10 (1.5 - 2 minutes rest)
    EZ bar skullcrushers or rope pushdowns - 3x10-12 (1.5 - 2 minutes rest)
    Hanging leg raises - 3x12-15
    Weighted crunches - 3x12-15

    Any more/less for chest or triceps or abs?

    Legs and shoulders

    Sqauts 4x6 (3 minutes rest)
    Leg press - 3x12 (1.5 - 2 minutes rest)
    Stiff leg dead lifts - 3x10 (1.5 - 2 minutes rest)
    Calf raises - 3x20 (1.5 - 2 minutes rest)
    BB standing shoulder press - 3x8 (1.5 - 2 minutes rest)
    Seated DB press - 3x10 (1.5 - 2 minutes rest)
    Lateral side raises - 3x10-12
    BB shrugs -3x10


    Thanks mate

    Bump for more comments
    #8
    darkershade
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    RE: New 3 day routine 2008/05/30 17:10:31 (permalink)
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    Back and biceps

    Deadlifts - 4x6 (3 minutes rests)
    Barbell rows - 3x8 (1.5 - 2 minutes rest)
    Wide grip chins - 3x6-8 (1.5 - 2 minutes rest)
    Ez bar curls 3x10-12 (1.5 - 2 minutes rest)


    Chest and triceps

    Flat barbell bench press 4x6 (3 minutes rests)
    Incline DB bench press - 3x8-10 (1.5 - 2 minutes rest)
    Weighted chest dips - 3x8-10 (1.5 - 2 minutes rest)
    EZ bar skullcrushers or close grip bench press - 3x10-12 (1.5 - 2 minutes rest)
    Hanging leg raises - 3x12-15


    Legs and shoulders

    Sqauts 4x6 (3 minutes rest)
    Leg press - 3x12 (1.5 - 2 minutes rest)
    Stiff leg dead lifts - 3x10 (1.5 - 2 minutes rest)
    Calf raises - 3x20 (1.5 - 2 minutes rest)
    BB or DB standing shoulder press - 3x8 (1.5 - 2 minutes rest)
    Lateral side raises - 3x10-12 (1.5 - 2 minutes rest)



    After realising my goals are mainly strength and that i am not going to gain any mass as i am cutting i have taken a few exercises out... I have taken into consideration that i'll also be doing 2 thai boxing sessions (tues and thursday) in between the weight days (monday wednesday fridays).

    My questions are that are more exercises needed for growth/maintanence of muscle... i.e

    do i need more rowing and bicep exercises on back day?

    Do i need anymore tri and ab exercises considering we do ots of press ups and sit ups as a warm up for thai?
    Would they be added in to the routine if i stopped martial arts training?

    Should i put in more hamstring exercises, like curls?

    Is that enough for shoulder stimulation and strength?

    Are the rep ranges ok?

    Are the time between sets ok?

    What do i do if i stop gaining strength on certain exercises?
    post edited by darkershade - 2008/05/30 17:11:09
    #9
    darkershade
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    RE: New 3 day routine 2008/06/01 14:23:18 (permalink)
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    Anyone want to give some input? looking to start new routine tomorrow
    #10
    fun meter
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    RE: New 3 day routine 2008/06/01 17:56:41 (permalink)
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    I wouldnt say you need any more to the routine quoted above. I do about that sort of volume with my Push/Pull/Legs.

    I wouldnt expect to gain any strength whilst cutting (generally).
    Exercise choices are fine.
    Dont worry about rest time, as long as your not resting for ages, just wait till your ready to go again.
    Reps - depends on the sort of rep range you want to work in. Strength is more equal to or less than 5 reps. But saying that, I do like 4x6, as I find its a nice balance between hypertrophy and strength for me.
    Progression - keep trying to build strength. When things stall theres a number of different ways to try to push through, e.g. - rest times, technique, reps, mild deload, heavy deload...

    Hope this helps, good luck with things.
    #11
    darkershade
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    RE: New 3 day routine 2008/06/01 18:35:04 (permalink)
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    Thanks fun meter.

    So you wouldn't opt for another pressing movement for shoulders as opposed to side raises?

    Also, would you do legs, then shoulders or mix leg and shoulder exercises so that i am not trashed before getting to shoulders?
    #12
    fun meter
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    RE: New 3 day routine 2008/06/01 18:56:29 (permalink)
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    No problem.

    Up to you about OH pressing. I find front delts get hit a fair bit from chest work, so If I try to do more OH pressing I get problems with my shoulders. But other people get along fine with both BB and DB OH press.
    Same with Legs/Shoulders, go with what you prefer. But I think mixing them together can make a bit more sense (e.g. Squats, OH Press, SLDLs, Lateral Raises, Leg Press...), if you dont want to be as worn out before you get to OH work.
    #13
    darkershade
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    RE: New 3 day routine 2008/06/01 19:41:16 (permalink)
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    Ok mate so if i could deal with both bb and db oh press woulds you then recommend putting it in with or instead of lateral side raises?
    #14
    fun meter
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    RE: New 3 day routine 2008/06/01 20:49:06 (permalink)
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    Yeh, wouldnt be any need for lateral raises if you have two OH pressing movement in my opinion.
    #15
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