YB
BannerBanner

Revised 3x8 routine

Author
Jazz
Pro-Member
  • Total Posts : 3575
  • Reward points: 12998
  • Joined: 2002/12/15 23:30:30
  • Location: United kingdom
  • Status: offline
2004/02/04 17:37:57 (permalink)
0

Revised 3x8 routine

I've just revised a 3x8 routine for a friend (relatively new to weight training). Have a look and see what you think ?

Mon

Back + biceps

Deads
Bent rows
wide grip pullups
barbell curl
hammer curl


Wed

Chest,Shoulders,Triceps

Bench
Shoulder press
Chest Dips
close grip bench

Fri

Legs And Abs

Squats
leg curls
calf raises

crunches
leg raises
#1

11 Replies Related Threads

    GTM
    Pro-Member
    • Total Posts : 2596
    • Reward points: 9962
    • Joined: 2002/09/01 14:52:33
    • Location: United Kingdom
    • Status: offline
    RE: Revised 3x8 routine 2004/02/04 22:39:41 (permalink)
    0
    I wouldn't bother with a second bicep curl.. either barbell or hammer curls should suffice.. try doing one one session and the other the next. Not sure about the leg curls.. are you talking about hamstring curls? or extensions?.. I've never found extensions much use personally.. maybe SLDL s for your hams. Squats will cover the rest.

    As to which you do.. 5x5 of 3x8 .. I'd do 3x5 or 5x5 on the Deadlifts, bench, dips and shoulder press.. the others I'd be more tempted to do 3x8 (many people find legs respond better to higher reps)..or 4x6.


    GTM
    #2
    Robert
    Pro-Member
    • Total Posts : 2464
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: Revised 3x8 routine 2004/02/04 22:55:19 (permalink)
    0
    #1 do not go 3x8 on deadlifts, try 5x3.
    #2 GTM is right about the curls
    #3 get that wednesday sorted, drop the bench, dip first, then military press, then CGbench
    #4 don't go higher than 10reps on your crunches, weighted would be best
    #5 pullups before rows
    #6 swap leg swirls for SLDL as per GTM

    rob
    #3
    ross20
    New Member
    • Total Posts : 26
    • Reward points: 3840
    • Joined: 2003/05/16 16:21:10
    • Location: BRIGHTON United Kingdom
    • Status: offline
    RE: Revised 3x8 routine 2004/02/05 10:28:59 (permalink)
    0
    robert just wondering why you suggest dropping the bench?i agree with the military press and CGbench but is there a particular reason why you suggested doing dips instead of bench?
    #4
    DerMalePhonkMann
    Pro-Member
    • Total Posts : 1224
    • Reward points: 4448
    • Joined: 2002/07/16 09:57:54
    • Location: Derby
    • Status: offline
    RE: Revised 3x8 routine 2004/02/05 11:59:32 (permalink)
    0
    Robert, his mate is new. I think 3x8 is fine until he gets his form sorted and ups the weight.
    #5
    Jazz
    Pro-Member
    • Total Posts : 3575
    • Reward points: 12998
    • Joined: 2002/12/15 23:30:30
    • Location: United kingdom
    • Status: offline
    RE: Revised 3x8 routine 2004/02/05 12:53:12 (permalink)
    0
    Thanks guys. Would't doing just dips 3x8 be too little for chest. I would of thought you'd need more sets?
    #6
    Jazz
    Pro-Member
    • Total Posts : 3575
    • Reward points: 12998
    • Joined: 2002/12/15 23:30:30
    • Location: United kingdom
    • Status: offline
    RE: Revised 3x8 routine 2004/02/05 12:55:08 (permalink)
    0
    Thanks guys. Would't doing just dips 3x8 be too little for chest. I would of thought you'd need more sets?
    #7
    Robert
    Pro-Member
    • Total Posts : 2464
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: Revised 3x8 routine 2004/02/05 13:11:03 (permalink)
    0
    personally, i hate the bench press, and i really like the dips. if you don't think 3x8 is enough, which it probably wont be, then weight your self down, that is what i meant in the first place but just assumed that you would take it to mean weighted dips. sorry for the confusion.

    DMPM, i didn't read the new bit, must have missed it when i replyed last night. either way, 8 reps should be ok, but providing they are controlled and ther is a definite pause in betwen reps to maintain form concentration.

    rob
    #8
    Jazz
    Pro-Member
    • Total Posts : 3575
    • Reward points: 12998
    • Joined: 2002/12/15 23:30:30
    • Location: United kingdom
    • Status: offline
    RE: Revised 3x8 routine 2004/02/05 21:04:44 (permalink)
    0
    What I really meant was whether one exercise for chest was enough ?
    #9
    Robert
    Pro-Member
    • Total Posts : 2464
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: Revised 3x8 routine 2004/02/06 10:46:24 (permalink)
    0
    its all i do. so yes i would say it was enough.
    rob
    #10
    GTM
    Pro-Member
    • Total Posts : 2596
    • Reward points: 9962
    • Joined: 2002/09/01 14:52:33
    • Location: United Kingdom
    • Status: offline
    RE: Revised 3x8 routine 2004/02/06 15:51:27 (permalink)
    0
    quote:
    Originally posted by Jazz

    What I really meant was whether one exercise for chest was enough ?



    Well if it isn't.. two certainly will be IME. Assuming of course your using a weight that is actually taking a decent effort to lift.

    A long time ago... For chest I used to do Bench, Flyes and Pullovers (not the best of chest exersizes!!). .. It worked for a while but as the weights started to get heavier.. I just started having niggling problems with my shoulders, (front delts). Basically I was overtraining my shoulders attempting to work my chest. Something that is difficult/impossible to avoid if you push up the volume of "chest" exersizes.


    GTM
    #11
    Jazz
    Pro-Member
    • Total Posts : 3575
    • Reward points: 12998
    • Joined: 2002/12/15 23:30:30
    • Location: United kingdom
    • Status: offline
    RE: Revised 3x8 routine 2004/02/08 00:25:25 (permalink)
    0
    I was thinking that with 5x5 one exercise would be enough but the program uses 3x8.

    I always thought that the more reps you do the more u could increase the volume ?

    I'm sure I read somewhere that 6-12 sets was optimum for a large muscle group such as the chest ?

    But on the other hand if you're doing shoulder press and close grip on the same day the chest is stimulated from those exercises anyway ?

    Finally when using 5x5 15 sets is the overall total, should I aim for the same number of sets with 3x8 ?
    #12
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5