Can somone help me with a 5x5 program?

[neuby34]

I want to start this program and read the sticky but I am still confused on how to set it up.
I do Bi/ Tri's/abs
shoulders/back
Legs/abs/calves
Chest/ cardio
what would a sample week like look like I understand going up in weight progressivly and picking a core lift for each part. but not that rep and sets and how many reps to do for the other two ex you choose for each bodypart.
thanks guys sorry I am a little slow sometimes.

 

[theoak01]

for the other two exercises I do 8-10 reps and 3 sets per exercise.

s sample week for me is

mon chest/delts/traps
tue rest
wed rest
thur back/tri's
fri legs/bi,s/forearms
sat,sun rest

I rest tue,wed because I have rugby and it wouldnt benifit me to workout those days,and I work late fri,sat so no working out on weekends either

any other questions just ask

 

[Ganryu]

I got confused a little by thread wandering too Try this link, it might help sum up the program...I just started this last week

http://www.xtrememass.com/forums/showthread.php? postid=758\

 

[Ganryu]

Sorry to double post, but is 5x5 something you can do all the time, or do some of you find you need a break from it from time to time?

Thanks

 

[theoak01]

for me all the time is fine because I have alot of rest in there,but not everybody rests as much as I do

 

[FatRat]

http://boards.elitefitness.com/forum/showthread.php?threadid=252962

 

[bds20002002]

im currently taking a week off after 12 weeks on the 5x5.

But im 35.

 

[SofaGeorge]

I want to start this program and read the sticky but I am still confused on how to set it up.
I do Bi/ Tri's/abs
shoulders/back
Legs/abs/calves
Chest/ cardio
what would a sample week like look like I understand going up in weight progressivly and picking a core lift for each part. but not that rep and sets and how many reps to do for the other two ex you choose for each bodypart.
thanks guys sorry I am a little slow sometimes.

I do a 5 day split:

Legs
Arms
Shoulders
Off
Back
Chest
Off

My basic routine is as follows:

Legs -

I was doing 5 sets of sprints before going to the gym. That's on hold till the end of August.

Squats 5 x 5
Leg press 2 x 10-12
Front squats 2 x 8-10

Straight leg deadlift 5 x 5
Leg curls 2 x 10-12
calves 5-7 sets with 10 second rest between

Arms -
Weighted dips 5 x 5
french press/skull crushers 2 x 10-12
close grip bench 2 x 8-10

EZ bar curls 2 x 10-12
incline dumbell curls 5 x 5
hammer curls 2 x 10-12

+ lots of forearm work

shoulders
shrugs 5 x 5
upright rows 3 x 6
military dumbell press 5 x 5
side raises 2 x 10-12
rear delt raises 3 x 10, 8, 6

Back (in rehab for two tears, but this is what it looks like)

Deadlifts 5 x 5
weighted pullups 2 x 10
bent over barbell rows 2 x 8-10

chest
incline dumbell press 2 x 10-12
weighted dips 5 x 5
incline cable flies 3 x 12, 10, 8