How does this 5 x 5 sound???

[B0ARDIN087]

Hello all, i have usualy just been posting on the diet discussion board about cutting.. but now its time for some intense gym time and bulking. I need some work on working on a 5 x 5 routine. Heres what i ahve so far

Day 1 Chest/shoulders

5x5 Bench Press
2x8-10 incline press
2x8-10 incline flys

5x5 Seated military press
2x8-10 front arm raises
2x8-10 side arm raises

Day 2 Legs

5x5 Squats
2x8-10 leg curls
2x8-10 ????

5x5?????
2x8-10 seated leg extension
2x8-10 ?????

Day 3 traps/back

5x5 shrugs
2x8-10 ?????
2x8-10 ????

5x5 Seated rows
2x8-10 pull-ups
2x8-10 ????

Day 4 Bi's/tri's

5x5 Standing dumbbell curls
2x8-10 Seated dumbbell curl machine
2x8-10 reverse grip standing dumbell curls

5x5 close grip bench
2x8-10 tricep extension
2x8-10 different tricep extension

I realize u may not mean what excercises im talking about as i dont exactly know what to call them, basicly im looking for a 4 day workout that covers all the muscles above. If u ahev a better one let me in on it, otherwise please just giev suggestions and make mine better!

 

[B0ARDIN087]

bump.... karma for help! haha

 

[leatherface]

Ok lets see...

Chest/Shoulder day may have too much shoulder work, because your doing 2 incline movements, then the 5x5 and then the side/front raises.

For leg day how about..

5x5 Squats
2x8 Box squats (a couple inches past parallel)
1x8 Front Squat
4x6 Leg Curl
3x10 Glute Ham Raise

just an idea?

hm, trap/back day..your traps will take a good beating while doing back exercises alone so how about..

5x5 Deadlifts
2x8 Seated Row
2x8 Pull Ups
then you can go ahead and do some shrugs if you feel its neccesary.

I guess the bi/tri thing looks fine, but don't do them the day after back b/c you really don't want to hit your bi's 2 days in a row.

 

[revexrevex]

In my opinon that routine is too much volume

 

[FatRat]

Ok, agree that chest with lots of incline then shoulders is going to be tough, particularly with the front raises in there, so you might want to look at your split.

Legs day looks far too long, that would be a massively hard workout. 5x5 squats will fry you if you are really pushing them hard and not just going through the motions. These then two or possibly 3 exercises of 2 sets, 8-10 is enough! Squats hit quads and hams so don’t worry about splitting them up. Also, if you are looking for another move to add, then go for a press of some type.

5x5 Shrugs? Don’t see the point in that. Hit 5x5 Deadlifts to work your entire back, and believe me, your traps will grow like made as you progress your weights.

Arms looks good to me!
FYI, here is what I have been doing for the past couple of months and it has been working great, have blasted through PR’s on a number of lifts with no sign of progress slowing yet! If you have been on the Diet board you should understand the importance of nutrition so make sure you have that in check.

Mon – Legs
5x5 Squats
*3x5 SLDL (every other week)
*2x8-10 Leg Curl
*2x8-10 Leg Press
*2x15-20 Calf Raise
grip work

Tues – Chest
5x5 Bench Press
*2x8-10 Incline Dumbbells
*2x8-10 Cable Flies

Wed – Off

Thurs – Shoulders and Back
5x5 Military Press
*2x8-10 Side Raises
*2x8-10 Arnolds
5x5 Deadlift
*2x8-10 Chins
*2x8-10 Cable Row
grip work

Fri – Bi and Tri
5x5 Barbell Curls
*2x8-10 Incline Dumbbell Curls
*2x8-10 Hammer Curls
10x3 Speed Bench (you don’t need this, but I added it here to aid my bench)
5x5 Close Grip Bench Press
*2x8-10 French Press
*2x8-10 Dips

* Exercises will change every week, but this is a typical example

Good luck!

 

[B0ARDIN087]

Ok, agree that chest with lots of incline then shoulders is going to be tough, particularly with the front raises in there, so you might want to look at your split.

Legs day looks far too long, that would be a massively hard workout. 5x5 squats will fry you if you are really pushing them hard and not just going through the motions. These then two or possibly 3 exercises of 2 sets, 8-10 is enough! Squats hit quads and hams so don’t worry about splitting them up. Also, if you are looking for another move to add, then go for a press of some type.

5x5 Shrugs? Don’t see the point in that. Hit 5x5 Deadlifts to work your entire back, and believe me, your traps will grow like made as you progress your weights.

Arms looks good to me!
FYI, here is what I have been doing for the past couple of months and it has been working great, have blasted through PR’s on a number of lifts with no sign of progress slowing yet! If you have been on the Diet board you should understand the importance of nutrition so make sure you have that in check.

Mon – Legs
5x5 Squats
*3x5 SLDL (every other week)
*2x8-10 Leg Curl
*2x8-10 Leg Press
*2x15-20 Calf Raise
grip work

Tues – Chest
5x5 Bench Press
*2x8-10 Incline Dumbbells
*2x8-10 Cable Flies

Wed – Off

Thurs – Shoulders and Back
5x5 Military Press
*2x8-10 Side Raises
*2x8-10 Arnolds
5x5 Deadlift
*2x8-10 Chins
*2x8-10 Cable Row
grip work

Fri – Bi and Tri
5x5 Barbell Curls
*2x8-10 Incline Dumbbell Curls
*2x8-10 Hammer Curls
10x3 Speed Bench (you don’t need this, but I added it here to aid my bench)
5x5 Close Grip Bench Press
*2x8-10 French Press
*2x8-10 Dips

* Exercises will change every week, but this is a typical example

Good luck!

i like your routine very much..... what is the french press tho????? how is this split working out for you, i am considereing just using yours and then gradually branching off a little bit

 

[FatRat]

Sorry, French press = skull crushers

Like I said, this has worked incredibly well for me, I am breaking PR's on nearly all body parts and my body weight is up every week. My advice is to start off well within yourself (check your ego in at the desk when you enter the gym), so you make 5x5 easily to start with, then go from there with small increments. If the increments are small enough it will still be easy after 6 or 8 weeks when you have added 30 or 40lbs to your big lifts.

Don’t forget to check out the sticky for any more ideas as there is always more than one way to do anything. As you will see, the asterisks represent an exercises that I change through a few good variations each week. The 5x5 is the core, then these are almost accessories.

One other thing is that I have dropped to 3x5 for Deadlifts otherwise there is a lot of work focused on the lower back...

 

[needsize]

ditch the front raises, most useless exercise ever, front delts get all the stimulation they need from the pressing movements, and you need deadlifts in there somewhere

 

[B0ARDIN087]

ditch the front raises, most useless exercise ever, front delts get all the stimulation they need from the pressing movements, and you need deadlifts in there somewhere

ok.... im going to use fatrat's 5x5 i think instead, think its a good routine??? btw is that you in ur avatar?

 

[MsBeverlyHills]

dont forget abs

 

[needsize]

ok.... im going to use fatrat's 5x5 i think instead, think its a good routine??? btw is that you in ur avatar?

fatrats looks good, go with it. Yes its me in the avatar, if you look a little further down in this forum you'll see some full sized ones I just posted

 

[FatRat]

dont forget abs

Oh yer, I do abs and rotator cuff after Chest on a tuesday...

 

[B0ARDIN087]

shit needsize u have an amazing physique. thanks for the help guys, i start tonight

 

[B0ARDIN087]

getting ready for my first workout.... im pumped!

 

[B0ARDIN087]

first workout went great.... ill keep you all posted as everything progresses