Thread: rate this routine...

Originally Posted by calaja52

OK here's my first attempt at putting together a routine, I'm planning on doing 3 days a week alternating these workouts:

workout A

Squats 5x5
bulgarian squats 3x6-8
wide grip pullups 3x failure
barbell rows 3x6-8

workout B

deadlifts 5x5
glute ham raises
bench press 3x6-8
military press 3x6-8

week 1
mon: a
wed: b
fri: a

week 2
mon: b
wed: a
fri: b

I might throw in some accessory work every now and again but this will be my main workout and i'm going to try to do 15-20m cardio after each workout. I owe all credit to Gazhole because i used his website for most of this.

Nice work - you're almost there. Narrow up your grip for the chins and add weight rather than going to failure, and if you have any problem with rotator cuff pain, consider splitting up your pressing so you do bench one workout, shoulder press the other. You could pair shoulders with chins and bench with rows if you like.

well by failure on the chins i mean about 4 and assisted with a chair for 3-4 more after that as my back isn't very strong yet and I find if i narrow my grip my biceps end up doing all the work. I don't have any pain anywhere.. except maybe a little ankle and wrist trouble every now and again, but i think i have trouble with my wrist because my grip isn't strong enough.

Looks good, I would make small changes in the exercises every 3 weeks, like instead of bench do incline, then floor press, probably would deload every 6 weeks as well and every 3rd week change the reps to some added volume, but thats just me I think it is a solid program you have laid out.

Thanks a lot for all your help, Like i said i got most of it from gaz's website, ive been working out for about 3 months but its been only body weight exercises and things i could do with dumb bells because i live an hour away from the nearest gym. I finally saved up enough money to get a set of free weights, a bench, and a bar and i built my own power rack so i can finally start doing more compound lifts, i'm excited!

You sound excited!

The reason I suggested narrowing your grip is to protect your shoulders, and to place more of the force on the lat. Wide grips don't build width, but they do build rotator cuff damage. Try engaging your lat, THEN pulling.

Looks good to me. I totally agree with what Built commented on that. Play the pressing by ear, you might not have problems but if you do - you know what to do!

Also, yeah - wide grip pullups are way overrated.

Work hard at those exercises for a while and see what happens

i see what you mean. Should my grip be shoulder width or just a little wider?

Originally Posted by calaja52

i see what you mean. Should my grip be shoulder width or just a little wider?

Shoulder width is great, don't go wider than that