first workout ive made what u guys think

kidbodybilder · 02-13-2007, 06:42 PM

iv never made a routean before but the one my football coaches made i dont c any resluts with so ive done my reachers and this is what ive made tell me what u think

Monday : Chest & tris

bench reg grip
5x5
Skullchurshers superset with fly’s
5x5
Dips
5x5
chest press
5x5
bench close grip switch every weak with wide grip
5x5

Tuesday : Legs

Squat
5x5
Leg press
5x5
Lunges
5x5
calf rises
5x15

Wednesday : back

Dead lift
5x5
lat pull down (behind head)
5x5
t-bar rows
5x5
one arm rows
5x5

Thursday : rest

Friday : shoulders & bis

deltoid rises
5x5
lateral rises
5x5
shoulder machine
5x5
ez bar curls super set with reverse curls
5x5
strait bar curls
5x5
shoulder shrugs
5x5

**Gazhole** · 02-14-2007, 07:38 AM

Why only one day of lower body and 3 for upper body?

Why is the hardly any posterior chain work for hams and glutes?

That last day has 30 sets at a fairly high intensity, are you sure you can handle that?

Why the same rep range anyway?

Balance your pushes and pulls.

***

In a nutshell, read the sticky topics in the training section.

Personally what i would advise anyone to do is:

Pick a simple, effective, split like a full body 3x a week program.

Pick 6 exercises for two full body workouts, make sure you have 3 upper and 3 lower body exercises for each.

Make one workout "upper push + lower pull", and the other "upper pull + lower push".

Assign a different rep-range to Mon, Wed + Fri...and do this:

Mon - Workout A
Wed - Workout B
Fri - Workout A

Mon - Workout B
Wed - Workout A
Fri - Workout B

Repeat.

kidbodybilder · 02-14-2007, 03:39 PM

u never herd of the 5x5 rep workout and i can handal the work lodad

**Gazhole** · 02-14-2007, 07:20 PM

I've heard of the 5x5 Program yeah, but Bill Starr sure didnt say to use 5x5 for that many exercises every time you workout.

You wanted to know what i thought and i said it. That program is horribly unbalanced.

Platinum · 02-15-2007, 04:48 AM

IMO you're doing too much work..you're already busting your ass on the football field so the last thing you need to do is punish them even more in the gym..just stick to a few sets to failure for each bodypart coz muscles dont grow unless you give them time to.

mike456 · 02-15-2007, 09:49 AM

did you read the stickies?

you have to balance pulling and pushing.

you have to cut down on isolation exercises.

you have to train movements.

you can't train 5x5 on every exercise, every day.

it is a bad split.

02-13-2007, 06:42 PM	#1
kidbodybilder Registered User Join Date: Jun 2006 Location: be hind u Posts: 270	first workout ive made what u guys think iv never made a routean before but the one my football coaches made i dont c any resluts with so ive done my reachers and this is what ive made tell me what u think Monday : Chest & tris bench reg grip 5x5 Skullchurshers superset with fly’s 5x5 Dips 5x5 chest press 5x5 bench close grip switch every weak with wide grip 5x5 Tuesday : Legs Squat 5x5 Leg press 5x5 Lunges 5x5 calf rises 5x15 Wednesday : back Dead lift 5x5 lat pull down (behind head) 5x5 t-bar rows 5x5 one arm rows 5x5 Thursday : rest Friday : shoulders & bis deltoid rises 5x5 lateral rises 5x5 shoulder machine 5x5 ez bar curls super set with reverse curls 5x5 strait bar curls 5x5 shoulder shrugs 5x5

02-15-2007, 09:49 AM	#6
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	did you read the stickies? you have to balance pulling and pushing. you have to cut down on isolation exercises. you have to train movements. you can't train 5x5 on every exercise, every day. it is a bad split.
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

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02-14-2007, 03:39 PM	#3
kidbodybilder Registered User Join Date: Jun 2006 Location: be hind u Posts: 270	u never herd of the 5x5 rep workout and i can handal the work lodad

02-15-2007, 04:48 AM	#5
Platinum Resident Stoner Join Date: Aug 2005 Location: Australia Posts: 2,244	IMO you're doing too much work..you're already busting your ass on the football field so the last thing you need to do is punish them even more in the gym..just stick to a few sets to failure for each bodypart coz muscles dont grow unless you give them time to.