Critique My Workout

[RaMp4ge]

Hey, ive done alot of research over the boards to come up with this one, any feedback would be appreciated.

» Monday, Chest

5x5 Flat Bench Press
2x10 Incline Dumbell Press
5x5 Incline Bench Press
2x10 Incline Bench Flys
3x8 Deadlifts (Didnt know where to put them because of the Squats)


» Tuesday, Back, Traps & Biceps

3x8 Deadlifts
3x5 BB Rows
3x8 Reverse Flys
5x5 Preachers
5x5 Ez Bar Curls
5x5 Hammer Curls


» Thursday, Legs & Abs

3x8 Squats
5x5 Leg Extensions
2x8 Leg Curls
5x10 Calf Raises
3x MAX Weighted crunches


» Saturday, Shoulders & Triceps

5x5 Shoulder Press
3x10 Barbell Shrugs
3x8 Side Lateral Raise
5x5 Tricep Pulldowns
2x10 Skull Crushers
2x MAX Dips

 

[Deathbydefault]

If your aiming for a 5x5 similar to the one in the training sticky i would only use 5x5 for either the flat or incline bp, not both, also you don't need both incline db/bb on the same day i'd alternate from week to week so your chest day would look something like this

5x5 flat bench press
2x10 incline bench press
2x10 incline flys
and leave the deadlifts for back day

On tuesday your not going to need 5x5 on all those curls, just choose 5x5 for one of them and do 2x10 for the others

on thursday I would switch the 5x5 to squats and the 3x8 to leg curls/extensions, and perhaps you'd want to switch thursday with saturday to give your triceps more time to recovery for bench press.

 

[gymtime]

Agree with dbd, very good tips.

Only think I'd add is to throw in a 2x8 for rear delts on shoulder day. They're one of the more overlooked muscle groups, but are nonetheless important imo.

 

[MsBeverlyHills]

on leg day- i would take out leg exts & curls & put in lunges & SLDLs.

 

[RaMp4ge]

thanks for the help bros

 

[Phaded]

pretty much the same as my workout what i dont understand is when doing the 5 x 5 .. why do you do only 2 more workouts after the core 5x5.. would it be wrong to do like 3 or 4 more exercises at 2x10.. cause if i did the 5x5 and two more workouts on chest id be in the gym a total of like 30 minutes.. thanks in advance sorry for highjacking the thread

 

[wnt2bBeast]

pretty much the same as my workout what i dont understand is when doing the 5 x 5 .. why do you do only 2 more workouts after the core 5x5.. would it be wrong to do like 3 or 4 more exercises at 2x10.. cause if i did the 5x5 and two more workouts on chest id be in the gym a total of like 30 minutes.. thanks in advance sorry for highjacking the thread

it dpends on where you are in your 5x5..the weight should be heavy youll need to take up to 5 minutes to recover between sets plus warmups..if youre doing 5x5 with 1-2 mins betweensets most likely the weight is too light..

everyone thinks tey need more volume truth of the matter is you dont 5x5 itslf would b enough for you to grow..its tehose damn BB'ing mags that make you think you need to do 15-30 sets to hit every angle which is nonsense

 

[Phaded]

it dpends on where you are in your 5x5..the weight should be heavy youll need to take up to 5 minutes to recover between sets plus warmups..if youre doing 5x5 with 1-2 mins betweensets most likely the weight is too light..

everyone thinks tey need more volume truth of the matter is you dont 5x5 itslf would b enough for you to grow..its tehose damn BB'ing mags that make you think you need to do 15-30 sets to hit every angle which is nonsense

ah thank you very much for the response.. there is no way in hell i can wait 5 minutes in between sets would 2 to 3 minutes suffice i'm pretty sure i'm to my maximum recovery by then.. +k to ya

 

[wnt2bBeast]

ah thank you very much for the response.. there is no way in hell i can wait 5 minutes in between sets would 2 to 3 minutes suffice i'm pretty sure i'm to my maximum recovery by then.. +k to ya

obviously if the wieght is light for you right now you dont need 5 mins..take what you feel is necessary..when i got near my heavier weights i took 5 minutes between my 5x5 sets and used 2 mnutes between other sets

my routine is different now but on ME work i take up to 5 minutes and on DE speed days i take no longer than 60 secs

 

[Phaded]

i'm just saying i'm so fucking amped up when i'm working out its hard for me to even take like 1 to 2 minute breaks.. so i'm pacing around the machine or whatever like i'm a fucking tiger about to prowl sounds kindof pathetic but thats how i am when i workout..

 

[wnt2bBeast]

i'm just saying i'm so fucking amped up when i'm working out its hard for me to even take like 1 to 2 minute breaks.. so i'm pacing around the machine or whatever like i'm a fucking tiger about to prowl sounds kindof pathetic but thats how i am when i workout..

lol i pace but i dont get too worked up ..when you fail to get all 5 reps ask yourself if its because you didnt rest enough between sets or was the weight truely too heavy to get all 5's..then procede from there

 

[benapollo]

Hi,

I have just finished my 5x5 workout routine and you are starting at a lower weight than your 5 rep max and building up to it aren't you?

my rotine was something like this

mon: back /tris

BB rows 5x5
Lat pull down 2x10
Close grip pull downs 2x10

Bench press close grip 5x5
skull crushers 2x10
dips 2x10

tues : legs/ deads

squat 5x5
leg extentions 2x10
hamstrings machine 2x10
leg press and calf raises 2x10

dead lifts 5x5

thursdsay chest / bis

Flat Bench Press 5x5
incline Dumb Bell press 2x10
flyes 2x10

BB Curl 5x5
incline curls 2x10
hammer curls 2x10

Friday shoulders wrists sit ups

Shrugs 5x5
side lat raises 2x10
BB upright row 2x10

used to then do some wrist exercises and sit ups

I did well of this, think this routine is about right from what i can remember of the top of my head. hope it helps

 

[Phaded]

what would be a good routine to implement if i dont do dealifts which i know ill get flamed for but anyhow.. monday - chest / tues - back / wed - should/lats / thurs - tris.bis / fri - legs.. off saturday sunday what would be a good set of workouts to use and take up about an hour time in the gym thanks

 

[Deathbydefault]

if your not deadlifting, you should be doing some heavy rowing / weighted pullups or chins, good mornings too perhaps, also through in some hypers for lower back or some SLDL's