How does this routine look?

[Bob Sacamano]

I've been working out for 8 weeks now. I'm 6'4" and started at 180, now weighing 190. Not very strong yet, so I need to build myself a base. I'm looking for a routine that will yield increases in both strength and size. Here's what I've came up with.


Monday:
Squat: 5x5
Bench Press: 5x5
Incline DB Press: 3x8
Lat Pulldown: 4x6

Wednesday:
Deadlift: 5x5
Good Mornings: 3x8
Shoulder Press: 5x5
Dips: 4x6

Friday:
Squat: 5x5
Seated Row: 4x6
Incline Bench: 5x5
Tricep Extension: 3x8

 

[Anthrax Invasion]

I wouldn't do good mornings after deadlifts. One will bring up the other, anyway.

Looks pretty decent, otherwise.

 

[WR66215]

you've got a good mix of chest, back, and shoulder work but if I'm you I would have some more focused work on the arms. What you need to decide is whether you want a split workout or,like some choose to do when bulking, with one bodypart a day. I think you've got the right idea but there needs to be focused work of particular bodyparts. Good luck man!

 

[kingkrs]

When you do too much work with the low back you will tend to regress. IE Squats, deadlift and good mornings. That is alot of work for the low back. What will happen is you will never really recover from the thrashing it will get and your other lifts will suffer and possibly lead to injury. Think about it, your tired low back with a heavy load on the shoulders for squats.

You would be better off cycling those exercises. For example try for 6 weeks focusing on squats and cleans. Then work on deadlifts and good mornings.

Also replace the pulldowns with pullups. If you are not strong enough then do negatives on the pullup bar. Pullups (and dips) do for the upper body what squats do for the lower body.

 

[anotherbutters]

It looks pretty good to me. Very similar to the 5x5 (here's the single factor version). You might want to try bent over rows, rather than seated rows.

Just try to add a bit to the bar every week and run it for as long as you can.

 

[tay1506]

Personally i would look into Westside Bench, it seems to make the most sense to me!! As of right now it is working great for me. However for the time being yours is not to bad however i would not suggest as much lower back work like kingkrs said. Also don't forget 90% of your max for more than 3 weeks and you will start to regress even with the dropping of some lower back exercises.

http://www.westside-barbell.com/articles.htm

 

[Bob Sacamano]

To lighten the load on the lower back I took out good mornings and replaced them with 4x6 upright rows. I haven't done these before but it looks like a good compound exercise that will help my shoulders and back.

 

[Anthrax Invasion]

4x6 for upright rows is shifty. I wouldn't bother with that exercise. Your workout without the GMs/Upright Rows looks good anyway, just deal with it being dropped, don't add in anything more.