Chest/tri routine for 5x5?

[Lee]

just curious on what u guys do for chest/tri on 5x5. i wanna use incline db press, flat bench, skull crushers, tri extensions, incline flies, and cable flies. how would u guys arrange these on 5x5? should i do any different excersizes?

 

[Zander1983]

Using those exercises...

Flat Bench 5x5
Incline DB 2x8-10
Skull Crushers 5x5
Tri Extensions 2x8-10
Incline Flies 2x8-10
Cable Flies 2x8-10

Personally, I think that is a bit too much volume for two body parts, but that's one combination of how it could be arranged as far as the 5x5 sticky is concerned.

 

[RusPA81]

For Tri's it do close grip bench press, for chest right now I am doing flat barbell bench. I really find that using barbells is much better as you can add smaller weights compared to db's. To need to keep the same exercise for your compound movement too. In order for the idea of progessive resistance to work, you need to keep adding weight onto the same exercise. After you stall out you can try changing an exercise. For your accessory movement you can change your movements every 2-3 weeks if you want too.

 

[BlkWS6]

When I was doing the 5x5 ( I do 3x5/1x8 now) my chest routine was


Flat Bench 5x5
Incline Db 2x8-10
Flyes 2x8-10


Tri's were:

CG bench 5x5
Skull Crushers 2x8-10
Tate Press 2x8-10


What you do for your accessory movements (the two sets of 8-10 reps) doesnt really matter all that much, and you can change them up over time. What is important is that you pick a compound movement for your 5x5 and stick with that exercise and keep adding weight to the bar every week in small increments (2.5lb on each side)

 

[slinky]

Here's what I did for my 5x5 (chest, arms).

A1)Cambered Bar Incline Press
A2) Weighted Dips

B1)Power Rack Tricep Lockouts
B2) Seated EZ-bar Bicep Curl w/ flexed wrist


Worked beautifully for me.

 

[Lee]

thx guys, i think i got a good routine written up. ill post about it later after i do it.

 

[PolishHammer1977]

Zander outlined it the way it should be but I agree with him. Too much volume unless you have the means to support it. If you do not then I could see you doing something like this;

Incline db press 5X5
Dips 1X10
Close Grip 5X5

I would start in the 50-60% ORM range when beginning as well.

 

[Zander1983]

Incline db press 5X5
Dips 1X10
Close Grip 5X5

I like

 

[PolishHammer1977]

I honestly thinking about it pretty soon. I like it to lol

 

[gettinlarger]

I think you'd be better off using barbell presses first Lee. Remember, with the 5x5, you're trying to add 5 pounds every week. You're going to run out of dumbbells. Why not do something like:

Incline bench 5x5
Flat DB presses 2x8
Flys 2x8

Close grip bench 5x5
Dips 2x8
Skullcrushers 2x8

You may even want to interchange dips and CG presses. I love dips.

Whichever you do bro, good luck. You will have good success with the routine if you keep it intense.

 

[Lee]

i really like that layout gettinlarger. im gonna use that today. thx man.

 

[Lord_Suston]

Incline 5x5
flat 2x8-10
decline or dips 2x8-10

for tris Close-grip bench 5x5
pushdowns 2x10
that's pretty much it...

Are we only suppose to go up 5lbs at a time . Shit I am going up too fast then

 

[Lee]

lol, nothin wrong with that suston, whatever weight accomodates yer gains. im hoping to greatly imrpove my bench weight with this routine. weighing 221 and having a 1rm of 225 is just plain weak.

 

[Lord_Suston]

lol, nothin wrong with that suston, whatever weight accomodates yer gains. im hoping to greatly imrpove my bench weight with this routine. weighing 221 and having a 1rm of 225 is just plain weak.

I have a friend who really thinks about the numbers he pushes, and that is all he thinks about. For the last few months he hasn't grown at all and not reall able to increase the weight he uses. He performs half reps and bounces the bar to use heavy weight. The point is he won't progress because he is too worried about the weight he lifts and not his form and progress.

Just keep working hard and remember form, the weight will increase over time without fail

 

[Lee]

well i dont worry about it, i just want to increase it. when im in the gym im all about lifting whats scheduled and i dont worry about anything else. i just think it would be nice to press 315 by the time im 18

 

[PolishHammer1977]

Just keep working hard and remember form, the weight will increase over time without fail

Great advice ^