Day 1 chest/calves
Flat bench 5x5
incline dumbell press 2x8-10
incline/flatbench flyes 2x8-10
standing calve raises 5x15
Day 2 Back/Shoulders
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
military press 5x5
side laterals 3x8-10
front laterals 3x8-10
bent over laterals 2x8-10
Day 3 rest
Day 4 Legs
squats 5x5
leg extensions 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs
Day 5 Bis/Tris
standing barbell curls 5x5
incline dumbell curls 2x8-10
hammer curls 2x8-10
close grip bench 5x5
rope extensions 2x8-10
skull crushers 2x8-10
Day 6 & 7 rest
Do you think my triceps are getting overtrained, or does this workout look good to go? |
| Reply » My New 5x5 routine |
back and shoulder day looks like too much work to me. personally I would omit one chest excersise and calves from day one and add military presses and a tricep exercise. save day 2 just for back. it does look like alot of tricep work for the week since theyre getting indirect work on day 1 and 2. then direct work on day 5.
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| Reply » My New 5x5 routine |
Yoo are you a Metallica fan?
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| Reply » My New 5x5 routine |
I'm going to edit my routine....
Mon: Chest/Shoulders
Bench 5x5
Incline Press 2x8-10
Flye (Flat bench/Incline)
Cybex Military Press 5x5
Front Lat Raise 3x8-10
Side Lat Raise 3x8-10
Tue: Back
Barbell Row 5x5
Wide Grip Chins 3x failure
T-Bar Row 2x8-10
Reverse Flye 2x8-10
Wed: Rest
Thur: Legs
Smith Machine Squats 5x5
Leg Ext. 2x8-10
Leg Curls 2x8-10
Seated Calf Raise 3x15
Friday Arms
Barbell Curl 5x5
Hammer Curl 2x8-10
Incline Curl 2x8-10
Close Grip Bench 5x5
kickbacks 2x8-10
Rope Ext/ Reverse Curl 2x8-10
Sat/Sun: rest
I think this looks a little better, what do you guys think?
Metallica is awesome
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| Reply » My New 5x5 routine |
For chest and shoulders, the chest portion looks solid. I wouldnt use a machine necessarily for the 5x5. Try doing a BB milt press or even DBs which is less stable. Back looks good, and although I would say deadlifting is going to be the best way to build your back and overall structure. I would get rid of the reverse flys in there as well. For legs, I would do regular squats instead of the smith machine. I feel they comprise form and could lead to possible injury with heavy weight IMO. Arms look good as it is. Just my 2 cents.
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| Reply » My New 5x5 routine |
don't go 5x5 on your shoulders when you already have 5x5 on benching.
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My New 5x5 routine