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New Routine

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Posted by: motionman04

I just finished a long period of bill stars 5x5 routine and decided to change things up a little bit. How's it looking so far?

Monday
Bench Press 3x8
Military press 3x8
Incline Press 3x8
DB press 3x8
Flys 3x8
External Rotations 3x8
Overhead DB extensions 2x8

Wednesday
T-Bar Rows 3x8
Pullups 3x8
Yates Row 3x8
Cable Pulldowns 3x8
Bent Lateral Raises 3x8
Preacher Curls 2x8
Drag Curls 2x8

Friday
Squats 3x8
Leg Press 3x8
Romanian Deadlift 3x8
Leg Curls 3x8
Seated Calf Raises 3x8
Decline Situps 2x8
Kneeling Chops 2x8


Posted by: MyK

C


Posted by: motionman04

Quote:
Originally Posted by MyK View Post
C
You think the exercise selection can be improved, or is it the reps?


Posted by: mike456

it looks ok to me, but it could be better.

Day 1- Push
BB Flat Bench
BB Military Press
Dips
Extensions
Rotator Work

Day 2- Pull
Rows
Pull-ups
CG Chins (Bis)
Curls

For the legs I think it is better to split it up into 2 days, you have 2 days for your upper body, why not 2 for the lower body also, on leg day a you would do squat/quad dominant, and on leg day b you would do deadlift/hip dominant

and for the reps, I think you should go with undulating periodization, expecially if you have goals of strength and size, so:

week 1: 3x12
week 2: 4x8 (only for compounds, for isolation do 2x10)
week 3: 5x5 (only for compunds, for isolation do 2x10)

good luck


Posted by: CowPimp

I think the exercise selection is pretty good, but I would use loading parameters much like what mike suggested.

You may also consider looking into GoPro's P-RR-S program, for which there is a sticky at the top of the page. Basically, one week is heavier lifting geared toward strength and some hypertrophy (Power week), one week is geared toward hypertrophy (Rep Range), and one week is using techniques like dropsets and supersets for hypertrophy and muscular endurance (Shock).


Posted by: motionman04

Quote:
Originally Posted by mike456 View Post
it looks ok to me, but it could be better.

Day 1- Push
BB Flat Bench
BB Military Press
Dips
Extensions
Rotator Work

Day 2- Pull
Rows
Pull-ups
CG Chins (Bis)
Curls

For the legs I think it is better to split it up into 2 days, you have 2 days for your upper body, why not 2 for the lower body also, on leg day a you would do squat/quad dominant, and on leg day b you would do deadlift/hip dominant

and for the reps, I think you should go with undulating periodization, expecially if you have goals of strength and size, so:

week 1: 3x12
week 2: 4x8 (only for compounds, for isolation do 2x10)
week 3: 5x5 (only for compunds, for isolation do 2x10)

good luck
yeah, i'm gonna use some periodization in the workout plan, and I'll take a look at the stickies that were mentioned.


Posted by: motionman04

Quote:
Originally Posted by mike456 View Post
it looks ok to me, but it could be better.

Day 1- Push
BB Flat Bench
BB Military Press
Dips
Extensions
Rotator Work

Day 2- Pull
Rows
Pull-ups
CG Chins (Bis)
Curls

For the legs I think it is better to split it up into 2 days, you have 2 days for your upper body, why not 2 for the lower body also, on leg day a you would do squat/quad dominant, and on leg day b you would do deadlift/hip dominant

and for the reps, I think you should go with undulating periodization, expecially if you have goals of strength and size, so:

week 1: 3x12
week 2: 4x8 (only for compounds, for isolation do 2x10)
week 3: 5x5 (only for compunds, for isolation do 2x10)

good luck
hmm, so u think i'm doing too much and should cut down a little bit?


Posted by: motionman04

well I just finished the push workout, and my arms feel like they're gonna fall off. I was wondering, it might be wise to eliminate one of the exercises from the routine. I figure it would be a little too much to do incline bench and military overhead press in the same day, would it be okay to eliminate one of those? Also, would I be able to get away with eliminating anything else?


Posted by: motionman04

actually, would something like this still be good?

Monday:
Bench Press 3x8
Military press 3x8
Flys 2x8
External Rotations 2x8
Overhead DB extensions 2x8


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New Routine


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