Critique this 5x5

[lucidblue]

I just started this workout yesterday. Let me know if it needs any tweeks. I've had some shoulder problems, so I've just starting adding exercises back in that were bothering it and keeping them light.

Day 1: Chest/Shoulders
DB Flat Bench 5x5
Hammer Strength Incline Press 2x8-10
Standing Cable Fly 2x8-10

DB Shoulder Press 5x5
Rear Delt 2x8-10
Lateral Raises 2x8-10
Rotator Rehab

20 min HIIT


Day 2: Triceps/Biceps/Abs
BB Curl 5x5
DB Incline Curl 2x8-10
Close Grip Bench 5x5
One Arm Tricep Pushdown 2x8-10

Hanging Leg Raises 3x15
Weighted Crunches 3x15
Weighted Oblique Crunches 3x15/side
Bicycle Upper Body Moving 3x30

30 min Stairmaster


Day 3: Rest

Day 4: Legs
Squats 5x5
SLDL 2x8-10
DB Lunges 2x8-10
Calf Raises 2x12


Day 5: Back/Abs
Lat Pulldown 5x5
Bent over DB Rows 2x8-10
DB Shrugs 2x8-10
Back Extensions 2x8-10

Hanging Leg Raises 3x15
Weighted Crunches 3x15
Weighted Oblique Crunches 3x15/side
Bicycle Upper Body Moving 3x30

20 min HIIT

 

[NWinters]

Id say a good routine, but I would do light cardio on your day off and not do any heavy cardio after you workout.

 

[Backlash]

Putting chest and shoulders on the same day is gonna be tough. Your shoulders will probably already be fried by the bench and inclines before you get to db press.

And then triceps the next day after all those presses? I'd re-arrange your days some, at least, if you really want chest and shoulders together.

Good exercise choices though.

 

[lucidblue]

Putting chest and shoulders on the same day is gonna be tough. Your shoulders will probably already be fried by the bench and inclines before you get to db press.

And then triceps the next day after all those presses? I'd re-arrange your days some, at least, if you really want chest and shoulders together.

Good exercise choices though.

Very true. I'll see how it goes tonight. I may move my back to day 1 and chest and shoulders to day 5.

 

[needsize]

not bad but I dont see deadlifts in there anywhere

 

[lucidblue]

Very true. I'll see how it goes tonight. I may move my back to day 1 and chest and shoulders to day 5.

Actually, maybe I'll just move shoulders to day 5.

not bad but I dont see deadlifts in there anywhere

Guilty as charged. I have not started doing deadlifts yet.

 

[lucidblue]

Should I add anything to Tricep/Bicep day?

 

[mr. sparkle]

I'm going to be kind of traditional and suggest that you not do arms all in one day, and put biceps with your back exercise and triceps with your chest exercise. Unless your goal is to work both muscle groups in your arms twice per week you might want to rearrange it so that you have the most recovery time possible, since you're doing a 5x5.

I very much agree with Backlash and think you should separate your shoulders day from you chest day a little more. And do you feel that the SLDL's on your leg day might affect your back exercises on the next day? I'd feel that I might be using my back muscles too much before I'm even scheduled to work my back, but it's all up to your personal experience with them.

My suggested split would be:
Day 1: Chest/Triceps
Day 2: Back/Biceps + Abs
Day 3: Rest
Day 4: Shoulders
Day 5: Legs + Abs

Or you could switch Leg and Shoulder days if you feel you're too wiped from your Leg workout to do Abs.

Best of luck!

---Mr. S---

 

[needsize]

everyone responds differently but for myself, when I train arms after either back or shoulders, I get squat, mine need their own day or they dont grow

 

[lucidblue]

I'm going to be kind of traditional and suggest that you not do arms all in one day, and put biceps with your back exercise and triceps with your chest exercise. Unless your goal is to work both muscle groups in your arms twice per week you might want to rearrange it so that you have the most recovery time possible, since you're doing a 5x5.

I very much agree with Backlash and think you should separate your shoulders day from you chest day a little more. And do you feel that the SLDL's on your leg day might affect your back exercises on the next day? I'd feel that I might be using my back muscles too much before I'm even scheduled to work my back, but it's all up to your personal experience with them.

My suggested split would be:
Day 1: Chest/Triceps
Day 2: Back/Biceps + Abs
Day 3: Rest
Day 4: Shoulders
Day 5: Legs + Abs

Or you could switch Leg and Shoulder days if you feel you're too wiped from your Leg workout to do Abs.

Best of luck!

---Mr. S---

Thanks. I used to use almost the same split you outlined (except it wasn't a 5x5), except I did legs and shoulders together. I just moved things around because I was getting bored. I'm going to give it a shot this week. see what happens and then i may combine exercises like you suggest.