Need Workout Tips

[Padishar]

Ive been working out for quite some time and am always looking for a great workout
I just ordered Phase 1 of the Omega Project
Unit responded to a thread last week that gave a GREAT 5x5 workout plan
Ive been trying this for the past few days but don’t seem to get the soreness that I would like days after. I cant seem to wrap my brain around only working out a muscle group once a week.
Im not sure where I got this workout but below is a outline of what Ive been doing up until now. This will be the first time Ive actually written it down so bare with me (il include the weights if you want)

Monday and Thursday –Chest/Tris/Shoulders
DB Bench Press – 1 sets of 8-10
DB Flys – 1 set of 8-10

Tricep Cable Pulldown – 1 set of 10-15
*repeat 2 more times*
DB Shoulder Shrug – 3 sets of 10-12
----------
Skull Crusher – 2 sets of 8-10
Single Arm Cable Pulldowns – 1 set of 10-15

Front DB Raise – 1 set of 8-12 (alternating front and lateral raise)
*repeat 2 more times*
Decline Bench Press – 3 sets of 8-10
----------
Upright Barbell Row – 1 set of 8-10
DB Shoulder Press – 1 set of 8-10

Incline Bench Press – 1 set of 8-10
*repeat 2 more times*
Weighted Bench Dips – 3 sets of 10-15
----------
20 min of light/medium cardio

Tuesday and Friday – Back/Biceps/Legs
Bent over Barbell Row – 1 set of 8-10
Wide Grip Lat Pulldown – 1 set of 8-10

Preacher Curl – 1 set of 8-12
*repeat 2 more times*
Calf Raise – 3 sets of 10-15
----------
BB Curl - 1 set of 8-10
Alternating Hammer Curl - 1 set of 8-10

Leg Press – 1 set of 8-10
*repeat 2 more times*
One Arm Dumbell Row – 3 set of 8-10
----------
Leg Extensions - 1 set of 8-10
Lying Leg Curls - 1 set of 8-10

Seated Cable Row – 1 set of 8-10
*repeat 2 more times*
Overhead Cable Curl - 3 sets of 8-10
----------
P90X Ab Ripper X (still kicks my butt)

All in all I really enjoy this workout and leave the gym with a good pump. The downside, by the time I get home I wish I was still in the gym and feel like I can push out another set or two. I take Wednesdays/Sat and Sundays off. I am hoping that the Omega Project will help me with this plateau and ill keep posting updates
Im looking for suggestions and harsh critiquing, I know I need to incorporate Dead Lifts, whats your opinion on reverse flys to target the back
Thanks in advance

 

[Padishar]

I should state that I am pretty happy with my build and will soon be looking to cut
6'0" at 210lbs
BF is about 18%
Age - 32

 

[JDid23]

Omega really knows his shit

Don't let the pump fool you- it's doesn't indicate a good workout.

Yes, you do need deads and you also need squats. You also need a better split. Your back and legs are your 2 biggest muscle groups, so working them back to back on the same day is not a good idea. Also, once you incorporate deadlifts (and hopefully squats) it's going to be extrememly tough for you to go 100% on one after the other. That's not to mention the other back and leg work you do.

What are your goals? I would add more than 1 set per exercise. The rest of my comments will be in bold.

Ive been working out for quite some time and am always looking for a great workout
I just ordered Phase 1 of the Omega Project
Unit responded to a thread last week that gave a GREAT 5x5 workout plan
Ive been trying this for the past few days but don’t seem to get the soreness that I would like days after. I cant seem to wrap my brain around only working out a muscle group once a week.
Im not sure where I got this workout but below is a outline of what Ive been doing up until now. This will be the first time Ive actually written it down so bare with me (il include the weights if you want)

Monday and Thursday –Chest/Tris/Shoulders
DB Bench Press – 1 sets of 8-10
DB Flys – 1 set of 8-10

If you want to do DB Bench, do 3 sets. I don't think you need flies- maybe consider doing dips with the parallel bars. They really hit your chest/shoulders/tris hard. If you want to target your chest, lean over and if you want to target your tris more, stay more upright.

Tricep Cable Pulldown – 1 set of 10-15
*repeat 2 more times*
DB Shoulder Shrug – 3 sets of 10-12

i don't think you need pushdowns... if you have dips, bench, and skulls you're hitting your tris more than enough.
----------
Skull Crusher – 2 sets of 8-10
Single Arm Cable Pulldowns – 1 set of 10-15

same thing w/ the pushdowns.

Front DB Raise – 1 set of 8-12 (alternating front and lateral raise)
*repeat 2 more times*
Decline Bench Press – 3 sets of 8-10

Get rid of decline bench and add military press.
----------
Upright Barbell Row – 1 set of 8-10
DB Shoulder Press – 1 set of 8-10

i still think you should do military press... leave the DBs if you like them more though. I don't think Upright rows are necessary as a lot of people have messed up RCs from them.

Incline Bench Press – 1 set of 8-10
*repeat 2 more times*
Weighted Bench Dips – 3 sets of 10-15

Parallel Dip Bars >>>>>>>> The hell out of bench dips. Leave the bench dips alone. I don't think you need incline either.
----------
20 min of light/medium cardio

Tuesday and Friday – Back/Biceps/Legs
Bent over Barbell Row – 1 set of 8-10
Wide Grip Lat Pulldown – 1 set of 8-10

Pullups >> Pulldowns. more sets with rows imo.

Preacher Curl – 1 set of 8-12
*repeat 2 more times*
Calf Raise – 3 sets of 10-15

above is fin e^
----------
BB Curl - 1 set of 8-10
Alternating Hammer Curl - 1 set of 8-10

I would personally choose 1 bicep exercise and do multiple sets while trying to progress on it. I don't think you need to do 1 set of each, but it's not really a big detail so whatever floats your boat is fine

Leg Press – 1 set of 8-10
*repeat 2 more times*
One Arm Dumbell Row – 3 set of 8-10

Squats Beat the hell out of leg press. DB Rows are excellent, but i don't think you need them and BB Rows, especially if you add pullups. I'd take BB/DB out.
----------
Leg Extensions - 1 set of 8-10
Lying Leg Curls - 1 set of 8-10

do leg press instead of leg extensions if you want. Also, do multiple sets.

Seated Cable Row – 1 set of 8-10
*repeat 2 more times*
Overhead Cable Curl - 3 sets of 8-10

Not necessary ^^
----------
P90X Ab Ripper X (still kicks my butt)

All in all I really enjoy this workout and leave the gym with a good pump. The downside, by the time I get home I wish I was still in the gym and feel like I can push out another set or two. I take Wednesdays/Sat and Sundays off. I am hoping that the Omega Project will help me with this plateau and ill keep posting updates
Im looking for suggestions and harsh critiquing, I know I need to incorporate Dead Lifts, whats your opinion on reverse flys to target the back
Thanks in advance

 

[Padishar]

Thanks bro!
Always good advice
Im not sure if I communicated my sets correctly though, I like to split the workouts into 3 sections each.
Take Chest/Tris/Shoulders for example
Ill do the following in one split and rotate the muscle group up or down one slot to complete all 3 sections
2 Sets of Chest
1 Set of Tris
Repeat with 2 sets of Chest and 1 Tri
Repeat again, 2 sets of chest and 1 Tri
Finish with 3 sets of Shoulders
*section 1 complete*
move Tris and Shoulders to 2,1 - 2,1 - 2,1 followed by chest for 3 sets
*section 2 complete*
move Shoulders and chest to a 2,1 - 2,1 - 2,1 followed by a 3 set of Tris

Not sure it makes sense but I will do a total of 12 reps per muscle group

Ill for sure lay off the bench dips and do some parallel bar dips.
Also adding Squats and Deadlifts my next time around (after I finish a week of this 5x5 which doesnt seem to do much

 

[JDid23]

Thanks bro!
Always good advice
Im not sure if I communicated my sets correctly though, I like to split the workouts into 3 sections each.
Take Chest/Tris/Shoulders for example
Ill do the following in one split and rotate the muscle group up or down one slot to complete all 3 sections
2 Sets of Chest
1 Set of Tris
Repeat with 2 sets of Chest and 1 Tri
Repeat again, 2 sets of chest and 1 Tri
Finish with 3 sets of Shoulders
*section 1 complete*
move Tris and Shoulders to 2,1 - 2,1 - 2,1 followed by chest for 3 sets
*section 2 complete*
move Shoulders and chest to a 2,1 - 2,1 - 2,1 followed by a 3 set of Tris

Not sure it makes sense but I will do a total of 12 reps per muscle group

Ill for sure lay off the bench dips and do some parallel bar dips.
Also adding Squats and Deadlifts my next time around (after I finish a week of this 5x5 which doesnt seem to do much

Don't make things so complicated.... i don't think it's necessary at all.

You're doing 5x5 now? Kinda confused about that ^

 

[Padishar]

Doing a 5x5 now...
I posted the workout I was doing and seemed to get better results from, I wanted to see what people thought of it

 

[JDid23]

Doing a 5x5 now...
I posted the workout I was doing and seemed to get better results from, I wanted to see what people thought of it

Well you don't have to do 5x5 if you don't like it.... I think if you alter what you're doing now that you'll be in good shape.