Critique new 5day routine

[gmanlax7]

I'm gonna start this monday , any comments ?
BODYPART - MAIN EXERCISE

chest - bench
quads - squat
off
shoulders - db/military
upperback - pullups/row
off
lowerback hams - dead


before I just had one day designated for back that included deads, and one day designated for legs

 

[bigbadmadmanD]

I can see this day working well for someone who wants to focus more on squats and deads, specifically the legs. Gives you a solid day to hit the quads then a whole other day to hit hams. Im assuming youll do stiff deads, leg curls, hyperextensions on deadlift day to really get hams and lower back.

 

[gmanlax7]

yeah making sure to hit hams hard, as their the key to leg size i think, as seen in CoolcolJ

also abs on deads and squat day since they will already be getting hit a bit

 

[crazeensleepee]

This is your main exercise will you be doing anything else?

 

[gmanlax7]

yes those are the main exercises, so probly 5 sets of those then 3 sets of other ones, like flies, face pulls, raises, etc.

 

[PolishHammer1977]

I like it I like everything about it.

 

[WarriorPL]

Very nice... you should grow from that.

 

[gmanlax7]

you in Hammer? wizkid ? If it gives us good results , after a while maybe itll get its own sticky. Just needs a catchy name now

 

[TheOak84]

you in Hammer? wizkid ? If it gives us good results , after a while maybe itll get its own sticky. Just needs a catchy name now

thats exactly what i do at the moment.. its awesome..

except sometimes i do deads with back..

do you jsut do the exersises listed, or do you do a few more..

 

[Debaser]

I'm gonna start this monday , any comments ?
BODYPART - MAIN EXERCISE

chest - bench
quads - squat
off
shoulders - db/military
upperback - pullups/row
off
lowerback hams - dead


before I just had one day designated for back that included deads, and one day designated for legs

Well you probably know I'm not the biggest fan of split routines, but if you absolutely had to work 5 days a week, I would still suggest doing something about the deads. Your upperback day already hammers your back, and then the deads hit your traps pretty fucking hard again. Also, you're training the squat 2 days later, which is still working your lower back (even done correctly and not "good-morning" style) and quads, which were just worked by the deadlift also.

I would suggest something like this:

Monday - Chest/shoulders/triceps

Rest

Wednesday - legs (squats, stiff-legged deads)

Rest

Rest

Saturday - Back, biceps, deadlifts

Rest

---This would leave you plenty of recovery time.

 

[gmanlax7]

thanks for the input guys

oak - i will start with 5 sets of the main exercise, then maybe 3 sets each of a few easier ones, aiming for between 13 - 15 sets for each bodypart
How long you been doing it, and what other exercises do you do after the big ones?

debaser - my recovery has been pretty good so i want to aim for something that will allow me to lift more often and focus more on a specific area each workout. I did squats today, 2 days after deads, and although my lower back was still a little sore, it was still easily strong enough to handle the squats, which is one my weakest lifts so im not using a ton of weight.

im gonna give this a shot for while, and mess around for it as i go

 

[TheOak84]

thanks for the input guys

oak - i will start with 5 sets of the main exercise, then maybe 3 sets each of a few easier ones, aiming for between 13 - 15 sets for each bodypart
How long you been doing it, and what other exercises do you do after the big ones?
im gonna give this a shot for while, and mess around for it as i go

i do 2-4 exersises per muscle, same days as you..

mon - flat bench
incline
incline DB
overhead ext
shrugs

tue - squat
leg press
leg curl
barbell curl
calf work

wed - rest

thrus - military behind
DB military
upright rows
skull crushers
one hand DB ext

fri - barbell row
deadlift
pull up
barbell curl
hammer curl
forearm work

3 warm up sets for the first movement of each major muscle,
then 3-4 heavy sets (2-6 reps).. one warm up set for ever other movement, 3 sets of 6-10

it works out nice, i dont think its alot.

or, sometimes ill switch i up and do 5x5 of the first movements.
i do instinctive training, so, i tend to change up the reps.. i still to the same muscles as you though.. but i do feel that i need to do bicep and tricep work twice a week, there are times where ill jsut do once a week. i dunno, but i just got back from doin delts and tris and im all jacked up, i really dont know what im saying..i have to eat brb...

 

[rjl296]

i am surprised at how solid this looks .... it looks very good

 

[gmanlax7]

thanks for the reply Oak , yeah i know how the post workout typing can be, kinda like ritalin

that looks legit and what i envision mine to be like, except without the hammie/lowerback day which ive never tried but is what realy made me switch up the routine, felt like my hammies and loweback were getting no play except for deads and squats

throw in some face pulls bro you wont regret it !

 

[bigbadmadmanD]

looks very solid, only prob i see is the deads then bench then squat three in a row, way to fatigue the entire body in 72 hours. Perhaps a rest day should be put in there as needed, and get rid of the rest after squats

 

[rjl296]

are you gonna do any ME or speed work with this ??

 

[gmanlax7]

sorry to bump this back up, but im starting monday and just wanted to smooth it out early on.

is it better to train shoulders before back or the other way around?

should i keep it how it is, with shoulders, then upperback, then lower/hams OR change it to go upper, shoulders, lower/hams

this would let upper back rest a bit so it would be stronger for deads

which effects the other more, training shoulders with a sore upperback or training a upperback with sore shoulders ?

any input appreciated

 

[PolishHammer1977]

I would go back first. Shoulders second.

 

[gmanlax7]

alrite thanks a lot hammer, thats what i was leaning towards but needed an outside opinion , the voices in my head were battling