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I decided I would share my workout routine. I have been seeing good results so far but that is just with me. Everone is different and this workout may not be for you. I am also up for critique since I am no expert in weightlifting.
I have already completed the 8 week 5 x 5 workout. I took 1 week off and then started this routing. I am on week 8 of doing this routing and am still making gains. I usually start with the weight done last set of that particular exercise, then increase the weight by 5 - 10 lbs per week.
Monday: Chest & Legs
Squats, 3 x 5
Flat Bench, 3 x 5, Alternate weekly between dumbell & barbell
Incline Bench, 3 x 5, Alternate weekly between dumbell & barbell
Calf Raises, 3 x 20, Pick 1 from pool of 4 different exercises
Chest Auxilary, 3 x 8, Pick 2 from pool of 8 different exercises
Tuesday: Back & Shoulders
Bent Over Rows: 3 x 5
Back Auxilary: 3 x 8, Pick 2 from pool of 7 different exercises
Shoulders, 3 x 8, Pick 3 from pool of 13 different exercises
Thursday: Deads & Core
Deadlift, 3 x 5
Core/Abs, 3 sets, Pick 5 from pool of 11 different exercises
Fridays: Arms
Biceps, 3 x 8, Pick 4 from pool of 10 different exercises
Triceps, 3 x 8, Pick 4 from pool of 11 different exercises
I can post of the pools of exercises I choose from if anybody is interested. I like choosing from pools of exercises because it changes it up and gives you options. Like I said, it works for me and maybe one it could work for one of you.
I have already completed the 8 week 5 x 5 workout. I took 1 week off and then started this routing. I am on week 8 of doing this routing and am still making gains. I usually start with the weight done last set of that particular exercise, then increase the weight by 5 - 10 lbs per week.
Monday: Chest & Legs
Squats, 3 x 5
Flat Bench, 3 x 5, Alternate weekly between dumbell & barbell
Incline Bench, 3 x 5, Alternate weekly between dumbell & barbell
Calf Raises, 3 x 20, Pick 1 from pool of 4 different exercises
Chest Auxilary, 3 x 8, Pick 2 from pool of 8 different exercises
Tuesday: Back & Shoulders
Bent Over Rows: 3 x 5
Back Auxilary: 3 x 8, Pick 2 from pool of 7 different exercises
Shoulders, 3 x 8, Pick 3 from pool of 13 different exercises
Thursday: Deads & Core
Deadlift, 3 x 5
Core/Abs, 3 sets, Pick 5 from pool of 11 different exercises
Fridays: Arms
Biceps, 3 x 8, Pick 4 from pool of 10 different exercises
Triceps, 3 x 8, Pick 4 from pool of 11 different exercises
I can post of the pools of exercises I choose from if anybody is interested. I like choosing from pools of exercises because it changes it up and gives you options. Like I said, it works for me and maybe one it could work for one of you.
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