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Need help and opinions on this routine please!


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Need help and opinions on this routine please! within the Weight Training & Weight Lifting category.

Excerpt: Hey guys. I haven't posted there in a while. I was lazy and kind of sacked off with the workouts this year because of school and exams but i got more serious with it for the past month. I need your advice on this routine. My goals are strength and muscle mass. I wanna take a break from 5x5 and 5/3/1 but still do a good routine that can give me results. Age: 19 , Bodyweight: 155lbs Day 1: Bench press: 2-3 x 5 (3x3 on some weeks) Dumbell press: 3 x 10 (3 x 8 on some weeks) Weighted

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  1. #1
    Amateur Bodybuilder
    Join Date
    Mar 2009
    Location
    Canada, Ottawa
    Posts
    360
    Rep Power
    43

    Need help and opinions on this routine please!

    Hey guys. I haven't posted there in a while. I was lazy and kind of sacked off with the workouts this year because of school and exams but i got more serious with it for the past month.

    I need your advice on this routine. My goals are strength and muscle mass. I wanna take a break from 5x5 and 5/3/1 but still do a good routine that can give me results.

    Age: 19 , Bodyweight: 155lbs

    Day 1:
    Bench press: 2-3 x 5 (3x3 on some weeks)
    Dumbell press: 3 x 10 (3 x 8 on some weeks)
    Weighted Dips: 3 x 8
    Lateral raises: 2sets x 12 reps

    Day 2 :
    Deadlift: 2 x 3-5
    Db rows: 3 x 6-8
    Pullups: 3 x failure
    Cable rows (maybe some other machine for the back) : 2 x 10
    Some curl variation: 2sets x 10

    Day 3 :
    Squat: 2-3sets x 3-5reps
    Leg press: 3 x 10-12
    Leg curls (maybe lunges instead) : 3 x 10-12


    thanks for any advices and opinions

  2. #2
    Pro Bodybuilder
    Join Date
    Jan 2010
    Location
    Nevada
    Posts
    1,409
    Rep Power
    944

    Re: Need help and opinions on this routine please!

    Quote Quote posted by NBAfan#21 View Post
    Hey guys. I haven't posted there in a while. I was lazy and kind of sacked off with the workouts this year because of school and exams but i got more serious with it for the past month.

    I need your advice on this routine. My goals are strength and muscle mass. I wanna take a break from 5x5 and 5/3/1 but still do a good routine that can give me results.

    Age: 19 , Bodyweight: 155lbs

    Day 1:
    Bench press: 2-3 x 5 (3x3 on some weeks) 3-5 Sets Min
    Dumbell press: 3 x 10 (3 x 8 on some weeks) 3-5 Sets Min
    Weighted Dips: 3 x 8 3 sets to failure
    Lateral raises: 2sets x 12 reps

    Day 2 :
    Deadlift: 2 x 3-5 5 sets min
    Db rows: 3 x 6-8
    Pullups: 3 x failure
    Cable rows (maybe some other machine for the back) : 2 x 10
    Some curl variation: 2sets x 10

    Day 3 :
    Squat: 2-3sets x 3-5reps 5-7 sets @ 5 reps atlest
    Leg press: 3 x 10-12 Eliminate replace with PISTOL SQUATS
    Leg curls (maybe lunges instead) : 3 x 10-12 Eliminate replace with SLDL
    Calves-Sitting + Standing 3 sets of 20 each way


    thanks for any advices and opinions
    Good luck broly this is what I would do.

  3. #3
    Amateur Bodybuilder
    Join Date
    Mar 2009
    Location
    Canada, Ottawa
    Posts
    360
    Rep Power
    43

    Re: Need help and opinions on this routine please!

    Quote Quote posted by SPEKTOR-AAA View Post
    Good luck broly this is what I would do.
    Thanks man! but im not sure if i could do that many sets for deadlifts and squats. Doing only 2 sets of deadlifts really kills me especially with the ''warmup'' sets before my 2 main sets with the fixed weight. If i had to do more sets i would need to drop the weight i use by 30-40 lbs i think.

    And also i noticed i dont have alot of shoulder work in there but thats because my left shoulder has been messed up for a while and it hurts alot when i do some exersise. I even need to stay upright on my dips or else it will hurt too much

  4. #4
    Pro Bodybuilder
    Join Date
    Jan 2010
    Location
    Nevada
    Posts
    1,409
    Rep Power
    944

    Re: Need help and opinions on this routine please!

    Quote Quote posted by NBAfan#21 View Post
    Thanks man! but im not sure if i could do that many sets for deadlifts and squats. Doing only 2 sets of deadlifts really kills me especially with the ''warmup'' sets before my 2 main sets with the fixed weight. If i had to do more sets i would need to drop the weight i use by 30-40 lbs i think.

    And also i noticed i dont have alot of shoulder work in there but thats because my left shoulder has been messed up for a while and it hurts alot when i do some exersise. I even need to stay upright on my dips or else it will hurt too much

    Okay bro.....

    Deadlifts and Squats ARE your two most valuable exercises in the gym. Everything else is secondary as far as IM concerned. 5 sets for deadlifts is mediocre and easily accomplished. You just need to break it down so that you can complete and progress on a weekly/biweekly basis.

    EXAMPLE: My 2 routines look like this.....

    5x5 5x10
    135x5 135x10
    225x5 225x10
    315x5 315x10
    405x5 365x10
    500x5 425x10

    Obviously your weights are probably not there but you get my point. Space it out, count your warmup as a set etc etc. You HAVE to work on the big lifts, fuck the bicep curls okay!! lol

    Same idea applies for squats really focus energy there for leg day, dont waste your time on anything else until you can get through squats with good form, power, and confidence. Add more exercises as your comfort and fatigue levels increase.

    Im not the best for injury advice, I believe ghettostudmuffin (maybe) is knowledgeable maybe you can PM him and ask for advice on the shoulder.

    Good luck, train hard, and stay consistent. Post any questions or concerns you have.

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