How does this workout look?

[elitefitness0192]

I need a new workout routine. I used to hit one muscle group once a day (chest, bi's, legs, tri's etc...) I have formulated a routine that ignores the days of the week and loops after 5 days. It goes

Chest / tri's
Legs / abs
Back / bi's
Shoulders
Rest (cardio/abs)

This would repeat itself and start with chest again after the rest day. I wont be able to designate a muscle group to a certain day of the week but I dont care about that. This is slightly 5x5 inspired but different.

Im 5'6'' 150lbs used to be a twig at 125 about 9 months ago. Haven't checked but I would say ~12% bf pretty clean diet maybe a 7 or 8 on a 10 scale.

 

[Seattleite]

At 150 lbs I don't think you need to bother with exercises specifically devoted to the arms. I don't think direct ab work is a necessity either. You would beneit much more from doing the 5x5 the way it is written out. Squats, bench, deads, presses, and heavy rows will develop your arms and mid-section by themselves.

 

[SouthernLord]

At 150 lbs I don't think you need to bother with exercises specifically devoted to the arms. I don't think direct ab work is a necessity either. You would beneit much more from doing the 5x5 the way it is written out. Squats, bench, deads, presses, and heavy rows will develop your arms and mid-section by themselves.

This is solid advice. Cut the fluff, do the basics, and eat eat eat. You can make some serious strenght and mass gains doing the basic 5x5 as it is written.

 

[the_alcatraz]

when you workout your chest, you're already over-involving the tris, so i wouldnt do tris with chest. When you're doing your back, you already over-involve the bis, so i wouldnt do that either.

How about this one:

Day 1: Chest + bis
Day 2: Legs
Day 3: Shoulders + traps
Day 4: Back + tris

or

Day 1: Chest
Day 2: bis and tris
Day 3: Legs
Day 4: shoulders and traps
Day 5: Back

I need a new workout routine. I used to hit one muscle group once a day (chest, bi's, legs, tri's etc...) I have formulated a routine that ignores the days of the week and loops after 5 days. It goes

Chest / tri's
Legs / abs
Back / bi's
Shoulders
Rest (cardio/abs)

This would repeat itself and start with chest again after the rest day. I wont be able to designate a muscle group to a certain day of the week but I dont care about that. This is slightly 5x5 inspired but different.

Im 5'6'' 150lbs used to be a twig at 125 about 9 months ago. Haven't checked but I would say ~12% bf pretty clean diet maybe a 7 or 8 on a 10 scale.

 

[goku_kakarot77]

stick to 3x workout per week, and use ALL compound movements , heavy weights, and eat eat and sleep sleep

 

[automaticj5]

when you workout your chest, you're already over-involving the tris, so i wouldnt do tris with chest. When you're doing your back, you already over-involve the bis, so i wouldnt do that either.

How about this one:

Day 1: Chest + bis
Day 2: Legs
Day 3: Shoulders + traps
Day 4: Back + tris

or

Day 1: Chest
Day 2: bis and tris
Day 3: Legs
Day 4: shoulders and traps
Day 5: Back

oooo I Like that second workout -- I may change mine to that... thats money in the bank

 

[Seattleite]

oooo I Like that second workout -- I may change mine to that... thats money in the bank

I'm not sure it's optimal to work the back the day after doing traps. Heavy pulling exercises typically require the muscles involved to have 48 to 72 hours of rest.

 

[enigma4dub]

I'm not sure it's optimal to work the back the day after doing traps. Heavy pulling exercises typically require the muscles involved to have 48 to 72 hours of rest.

thats not why its not optimal. you can condition yourself to do anything. on monday i front squatted, dead lifted, btn push press and incline dumbells yesterday i power snatched and snatch pulled. today i will bent over row, bench, front squat, and dip.

what exercises is the trainee experienced with? what is his workload tolerance?
we dont even know his goals.

 

[elitefitness0192]

Thanks for all the advice guys. I am well experienced with different exercises and I push myself to the limit more often than not. I cant go to the gym 3x a week... I will go crazy and I'll feel like I am wasting days/time.

I am aware of the 48/72 hour pushing/pulling rule of thumb. The thing is I will be starting a cycle of 250 mg Deca (all the good, none of the bad *hopefully*) and Winny 10mg ED towards the end. Its a small dose but it should speed up my recovery time

Basically I am looking to make some solid gains now, nothing too crazy because I am short. Hopefully the winny will give me some more definition even at the low dose. After this cycle I just want to lift to maintain while cutting some stubborn fat and hardening up. Thanks again bros

 

[enigma4dub]

you have very reasonable goals, that would easily be achieved with solid diet and training, why are you juicing? you dont even know what your natural potential is.