New Routine Maybe

mikey250976 · 06-02-2006, 07:41 AM

think i have figured out a new training program,instead of the 5 day 2 day off,i noticed this one,what do you think.as my last program was needing changed for the better i was told.

Programme 2 is a more traditional three day split which focuses on getting bigger and stronger in the major compound exercises. In isolation this routine would be ideal for trainers of all levels.

This programme incorporates the 5x5 training method which was originally developed by Reg Park. The 5x5 method involves completing 5 sets of 5 reps, using the same resistance. That's the goal. However, if you've chosen the proper weight, you won't be able to do 5 sets of 5, at least not initially. Typically, if you've chosen the correct weight, the workout would look like this:

Set 1: 5x100 pounds
Set 2: 4x100 pounds
Set 3: 3x100 pounds
Set 4: 3x100 pounds
Set 5: 2x100 pounds

Remember, the goal of doing 5 sets of 5 reps is a hypothetical goal. As soon as you are able to complete 5 sets of 5 you should up the resistance for your next workout.

The programme is split as follows:
Monday - Quads/Hams/Calves
Tuesday - Rest
Wednesday - Chest/Shoulders/Triceps
Thursday - Rest
Friday - Back/Traps/Biceps
Saturday - Rest
Sunday - Rest

Monday (Quads/Hams/Calves)
1) Back Squat - 5x5
2) Stiff Legged Deadlift - 5x5
3) Dumbbell Lunges - 2x8
4) Calve Raise - 2x12 (optional)

Wednesday (Chest/Shoulders/Triceps)
1) Weighted Dips - 5x5
2) Incline Bench Press - 3x8
3) Upright Row - 2x8
4) Skull Crushers - 2x8 (optional)

Friday (Back/Traps/Biceps)
1) Deadlift - 5x5
2) Barbell Row (substitute with dumbbell or machine row if necessary) - 3x8
3) Close Grip Chins with Palms Facing (use pulldown machine if necessary) - 4x6
4) Olympic Barbell Curls (optional) - 2x8

**CowPimp** · 06-02-2006, 09:49 AM

It actually looks pretty good to me, though I would probably cut down some of the volume on the deadlifts on back day and shift it to your pulling movements. You're already doing RDLs on leg day, so it would be better to pump up the volume for your other pulling movements instead. It's nice to see you prioritized your leg day too. Good call.

Pedigree · 06-02-2006, 01:04 PM

5 x 5s are good.

**Gazhole** · 06-02-2006, 01:28 PM

Aye, looks much much better than the last one.

Nice going!

Bakerboy · 06-02-2006, 01:55 PM

Your Monday looks good. On Wednesday I wouldn't do upright rows. You may have no problem with them now but I think it is a bad movement for the shoulders in the long run. I would replace them with either standing overhead BB presses or one arm seated DB overhead presses.
For Friday you could replace the BB rows for power cleans and ditch the straight curls since you are already doing chin ups.
Look'n good

**CowPimp** · 06-02-2006, 03:32 PM

Quote:

Originally Posted by Bakerboy

Your Monday looks good. On Wednesday I wouldn't do upright rows. You may have no problem with them now but I think it is a bad movement for the shoulders in the long run. I would replace them with either standing overhead BB presses or one arm seated DB overhead presses.
For Friday you could replace the BB rows for power cleans and ditch the straight curls since you are already doing chin ups.
Look'n good

Yeah, I'm not a big fan of upright rows, but I don't think there is anything wrong with them if they don't bother your shoulders.

mikey250976 · 06-02-2006, 03:42 PM

the thing that gets me in upright rows,is my wrist,so i dont do them anymore,i do side lats instead,from my old program.as i say iam going to start this in the next week.

mikey250976 · 06-02-2006, 03:54 PM

what are skull crushers,and olipic barbel curls,has any1 any links to an image or vid,and i cannot do weighted dips,i have only got the york 7240 gym and dumbells and barbell,so wat suggestions to replace this.i was doing the clean and press for shoulders as well will i keeps this one up.

LexusGS · 06-02-2006, 04:20 PM

skullcrushers will kill your elbows, dont do them. I need a new life!

06-02-2006, 07:41 AM	#1
mikey250976 Registered User Join Date: May 2006 Location: scotland Posts: 76 Photos: 5	New Routine Maybe think i have figured out a new training program,instead of the 5 day 2 day off,i noticed this one,what do you think.as my last program was needing changed for the better i was told. Programme 2 is a more traditional three day split which focuses on getting bigger and stronger in the major compound exercises. In isolation this routine would be ideal for trainers of all levels. This programme incorporates the 5x5 training method which was originally developed by Reg Park. The 5x5 method involves completing 5 sets of 5 reps, using the same resistance. That's the goal. However, if you've chosen the proper weight, you won't be able to do 5 sets of 5, at least not initially. Typically, if you've chosen the correct weight, the workout would look like this: Set 1: 5x100 pounds Set 2: 4x100 pounds Set 3: 3x100 pounds Set 4: 3x100 pounds Set 5: 2x100 pounds Remember, the goal of doing 5 sets of 5 reps is a hypothetical goal. As soon as you are able to complete 5 sets of 5 you should up the resistance for your next workout. The programme is split as follows: Monday - Quads/Hams/Calves Tuesday - Rest Wednesday - Chest/Shoulders/Triceps Thursday - Rest Friday - Back/Traps/Biceps Saturday - Rest Sunday - Rest Monday (Quads/Hams/Calves) 1) Back Squat - 5x5 2) Stiff Legged Deadlift - 5x5 3) Dumbbell Lunges - 2x8 4) Calve Raise - 2x12 (optional) Wednesday (Chest/Shoulders/Triceps) 1) Weighted Dips - 5x5 2) Incline Bench Press - 3x8 3) Upright Row - 2x8 4) Skull Crushers - 2x8 (optional) Friday (Back/Traps/Biceps) 1) Deadlift - 5x5 2) Barbell Row (substitute with dumbbell or machine row if necessary) - 3x8 3) Close Grip Chins with Palms Facing (use pulldown machine if necessary) - 4x6 4) Olympic Barbell Curls (optional) - 2x8

06-02-2006, 09:49 AM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	It actually looks pretty good to me, though I would probably cut down some of the volume on the deadlifts on back day and shift it to your pulling movements. You're already doing RDLs on leg day, so it would be better to pump up the volume for your other pulling movements instead. It's nice to see you prioritized your leg day too. Good call.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-02-2006, 01:04 PM	#3
Pedigree Registered User Join Date: Jan 2006 Posts: 449	5 x 5s are good.
Pedigree Registered User Join Date: Jan 2006 Posts: 449

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06-02-2006, 01:55 PM	#5
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Your Monday looks good. On Wednesday I wouldn't do upright rows. You may have no problem with them now but I think it is a bad movement for the shoulders in the long run. I would replace them with either standing overhead BB presses or one arm seated DB overhead presses. For Friday you could replace the BB rows for power cleans and ditch the straight curls since you are already doing chin ups. Look'n good

06-02-2006, 03:42 PM	#7
mikey250976 Registered User Join Date: May 2006 Location: scotland Posts: 76 Photos: 5	the thing that gets me in upright rows,is my wrist,so i dont do them anymore,i do side lats instead,from my old program.as i say iam going to start this in the next week.

06-02-2006, 03:54 PM	#8
mikey250976 Registered User Join Date: May 2006 Location: scotland Posts: 76 Photos: 5	what are skull crushers,and olipic barbel curls,has any1 any links to an image or vid,and i cannot do weighted dips,i have only got the york 7240 gym and dumbells and barbell,so wat suggestions to replace this.i was doing the clean and press for shoulders as well will i keeps this one up.

06-02-2006, 04:20 PM	#9
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	skullcrushers will kill your elbows, dont do them. I need a new life!