Please Scroll Down to See Forums Below 
gurusevuppal
New member
hi guys,
i was bored with my old routine, so thought of madcow5x5 but didnt like da variation. so after some research, i made my own routine on madcow5x5 base. plz suggest if i am doin it right! so, here it goes:
tuesday
squat : 5x5
bench : 5x5
rows : 5x5
assistance: (rotate)
Back : pulldowns, BTN pulldowns, underhand pulldowns: 3x5-8
Chest: flyes, incline flyes, cable pulls: 3x5-8
ABS: crunches: 4x 10-15
Thursday
rotate(squats, incline bench, rows) : 4x5
millitary press: 4x5 and (subsitute with shrugs on incline week: 3x4)
deadlifts: : 4x5
assistance: (rotate)
legs : calve raises, leg curls, leg entensions: 3 x 5-8
shoulder: front raise, lateral raise, rear lateral raise : 3 x 5-8
Abs: leg raise: 4x 10-15
Saturday:
squat: 4x5,1x3, 1x8
bench:4x5,1x3, 1x8
rows: 4x5,1x3, 1x8
Assistant: (rotate)
biceps: barbell curls, reverse curls, incline dumbbells: 3x5-8
triceps: tri ext, skull crushers, rope pulls: 3x5-8
dips: 3x5-8
ABs: side crunches : 4x 10-15
it based on 3 week rotation, it means rotating the given exercise for a muscle on weekly basis. as u can see i rotated the thursday compound exercise on weekly basis too. so i dont need to do squats 3 times a week. hope u guys like it.
i was bored with my old routine, so thought of madcow5x5 but didnt like da variation. so after some research, i made my own routine on madcow5x5 base. plz suggest if i am doin it right! so, here it goes:
tuesday
squat : 5x5
bench : 5x5
rows : 5x5
assistance: (rotate)
Back : pulldowns, BTN pulldowns, underhand pulldowns: 3x5-8
Chest: flyes, incline flyes, cable pulls: 3x5-8
ABS: crunches: 4x 10-15
Thursday
rotate(squats, incline bench, rows) : 4x5
millitary press: 4x5 and (subsitute with shrugs on incline week: 3x4)
deadlifts: : 4x5
assistance: (rotate)
legs : calve raises, leg curls, leg entensions: 3 x 5-8
shoulder: front raise, lateral raise, rear lateral raise : 3 x 5-8
Abs: leg raise: 4x 10-15
Saturday:
squat: 4x5,1x3, 1x8
bench:4x5,1x3, 1x8
rows: 4x5,1x3, 1x8
Assistant: (rotate)
biceps: barbell curls, reverse curls, incline dumbbells: 3x5-8
triceps: tri ext, skull crushers, rope pulls: 3x5-8
dips: 3x5-8
ABs: side crunches : 4x 10-15
it based on 3 week rotation, it means rotating the given exercise for a muscle on weekly basis. as u can see i rotated the thursday compound exercise on weekly basis too. so i dont need to do squats 3 times a week. hope u guys like it.
