hows this routine look

[youngN]

Heres a sample of my first weeks routine, tell me where i can make adjustments, i was using a one Bodypart per week and per day program now this would be hitting each bodypart twice per week

day 1 - chest/tris/shoulders
Flat bench 5x5 or
Standing shoulder Press 5x6
Skull Crushers 5x6

day 2 - back/bis
Barbell Rows - 5x6
Barbell Curls - 5x6

Day 3 - Legs/forearms
Squats 5x5
Calve Raies 3xF
Leg Curls 2x10
Leg ext. 2x10
Barbell wrist curl 3XF

Day 4 - off

Day 1 - Chest/shoulders/tris
Inc DB Press - 5x6
Side Lateral Raises 5x6
V-bar Pushdowns - 5x6

Day 2 - Back/Bis
Lat Pulldowns - 5x6
Preacher Curls - 5x6

Day 3 - Legs/Forearms
Deads - 5x5
Leg Press - 5x6
Seated Calve Raise 3xF
Seated Wrist curls 3xF

[T-Man007]

Re: hows this routine look

I actually like it. I like the way you have 8 days between hitting the same exercise again. I'm interested in seeing how it works out for you. Don't be affraid to raise some of your reps to around 8 either, that's closer to the hypertrophy range than 5 reps is.

[solidground]

Re: hows this routine look

i like it too..but you can get away with doing that work out once a week, 3 days or actual lifting

[Fit2bLarge]

Re: hows this routine look

I like it, you've done your homework. When are you doing cardio?

[Stout1]

Re: hows this routine look

I actually like it. I like the way you have 8 days between hitting the same exercise again. I'm interested in seeing how it works out for you. Don't be affraid to raise some of your reps to around 8 either, that's closer to the hypertrophy range than 5 reps is.

He'll get plenty of hypertrophy of a 5x5 if he doesn't go too hard

[youngN]

Re: hows this routine look

im doing cardio 5-7 days a week...i play bball on tuesdays and wednesdays after i work out and every other day im gonna run for 40min...ill be eating around 2500 cals a day of clean food, very little carbs after 6pm. 1.5 -2g of protein per bodweight, .5 -1g carbs per bodyweight and .25-.3g fat per bodyweight...as far as supplements im taking multi vitamins, flax seed oil, CLA, and whey protein...also would u think i would benifit more in raising the rep range to more than 5...i feel i get the most gains from reps b/t 4-8m but i dont want to overtrain and i read something i think from iron addict that siad 5x5 is great for building muscle and gaining strength. I dont want to pyramid cause i believe it doesnt work as well

[T-Man007]

Re: hows this routine look

I personally don't grow on anything less that 6 reps, but that's me. My best rep ranges are 6-10. But then again, I've never done a 5x5 so I can't say from personal experience. I've been doing tempo training the last several years and it has yielded great results for me. I also respond great to periodization. Back when I used to do mutle sets I was always overtrained, always. I hardly ever grew unless I was on. Then I moved to Colorado where I learned about intensity and tempo training. A buddy of mine who is a CSCS and a former Physical Therapist taught me how to train using these technices in combination will low volume. He taught me to really understand what intensity meant. Now, I never do more than 1-2 sets per exercise. That doesn count warm ups. It's very similar to what Dorian did. One gut busting set with forced reps or rest pause at the end. With that said, I know guys who can train with the same intensity as I do and do 3 sets per exercise and they don't overtrain. So, it's all in the genes. You obviously have the genes, now you just need to tweek things to keep your muscle shocked. Never do the same thing for more than 6-8 weeks. You have to change the stimulas or you will hit a plateau.

[brody13]

Re: hows this routine look

I like it... I like it alot, very good young one. I feel like you should throw in some push-ups to really blast your lats though..... and of course im kiding.

[supasaiyan99]

Re: hows this routine look

Nice workout!!! I think I will borrow it and do 3 days a week!