New Routine

[Hilton]

Im sorta a new member and im changin up my training plan, It is a bunch of small (1 week) microcycles (6) ending up with max-outs. but i am going to keep doing 5x5 on bench press. Then backtracking back down, to the starting point then i will deadload, Before i get started all comments and critics are welcome


First microcycle.............No Fail on any set
Second micro................Rest, Pause on some exercises
Third micro...................Last set to fail
Fourth micro..................sets of 8 going for PR's
fifth..............................sets of 3 going for PR's
Sixth............................Max out





----First Day...Chest and Arms
--Chest
Bench Press.....5x5

Cable Crossover.......2x10

Incline Press.........2x10

Dumbell Flye........2x10

Decline Press........2x10

Dips..............2x10

--Bi's
Concentration Curls (21's, 7 reps from hanging to 90 degrees, 7 reps from 90 degrees to full curl, 7 reps full motion) 2x10

Single armed cable curl.............2x10

--Tri's
Close-Grip bench..........2x10

Tri-extention............2x10

--Shoulders
Front raises........2x10

Rear Lat. Raise (lying).......2x10

Upright row........2x10

Shoulder Press.........2x10

----Second Day:back and abs
Hammer Strength High row..........2x10

Hammer Strength Low row.......2x10

Lat. pull down......2x10

Bent over row.....2x10

Reverse-grip lat. pulldowns........2x10

Deads..............2x10

--Abs
how ever much stuff i can get in the time im there

----Third Day: Legs/Cardio
Back Squat.......2x10,2x8

Seated Calf raises............... 2x10

Leg ext..............2x10

Lunges..............2x10

-------Ill try to keep up with this as best as possible but im mainly lookin for feedback

[Hilton]

Forgot Cardio on Third day...
I do various speed drills after the lift

[IronKitten]

I'm not even gonna tear into this completely yet... too many things wrong, and I don't have the time right now to list them all

Just tell me if you see something wrong here to start:

Day 1: Total of 285 reps
Day 2: Total of 120 reps
Day 3: Total of 96 reps

All not including the undetermined ab work you plan on throwing in too.

[Hilton]

any ideas on how to improve this is the first time iv ever tried to make a routine if u couldnt tell

[Kane]

Quality over quantity, young grasshopper

[Kane]

Originally Posted by Hilton

First microcycle.............No Fail on any set
Second micro................Rest, Pause on some exercises
Third micro...................Last set to fail
Fourth micro..................sets of 8 going for PR's
fifth..............................sets of 3 going for PR's
Sixth............................Max out

At first glance this appears like you're attempting some sort of advanced strength programming. But imo its nothing more than saying you're going to increase your intensity each week.

Rather than thinking in terms of failure, no failure, or setting a PR. Why not try a straight linear progression (adding weight every week). Don't use the workout you have listed though. Having cable crossovers as your second exercise of day 1 should be a tipoff that its not ideal

I'm curios why you picked 2x10 for everything? And what does max-out mean? Is it 1 rep maxes, 3 rep maxes...?

[_Wolf_]

keep it simple:

3 full body workouts a week

3-4 exercises per workout. different progression schemes for each. cardio on off days 2x a week. simple.

here is a program*:

*unless specified all set-rep combinations are straight sets. that means 5x5 means 5 sets of 5 reps all with the same weight. this means you MUST warm-up before doing those 5 sets. this is just an example.

MONDAY
Squats 5x5, 1x10
Flat Bench Press 3x5, 1x10
Pull-ups 4-5 sets to failure with weights if possible
Dumbbell Curls and Tricep Extensions superset 2x12-15

WEDNESDAY
Back Squats 3x5 with 50% of the weight you used on monday
Standing Barbell Military Press 3x8-10
Barbell Rows 4x6
Flat Dumbbell Bench Press superset with Cable Rows 2x10-12

FRIDAY
Deadlifts 2x5
Glute Ham Raises 3-4 sets
Seated Dumbbell Shoulder Press 3x10-12
Dips 2x failure
Dumbbell Rows 3x10-12

good luck

ps: this is just a SAMPLE program

[Hilton]

Originally Posted by Kane

At first glance this appears like you're attempting some sort of advanced strength programming. But imo its nothing more than saying you're going to increase your intensity each week.

Rather than thinking in terms of failure, no failure, or setting a PR. Why not try a straight linear progression (adding weight every week). Don't use the workout you have listed though. Having cable crossovers as your second exercise of day 1 should be a tipoff that its not ideal

I'm curios why you picked 2x10 for everything? And what does max-out mean? Is it 1 rep maxes, 3 rep maxes...?

thanks for the tip first off, to clarify, the max-out is just for bench,squats, and deads, not for all exercises, i think a linear progression program would be a good idea if it was just for me but i have one of my friends who dose not lift much so idk if he could do one but ill ask him,
thanks for all the advice

[Hilton]

to solve the uneven rep problem i moved the shoulder workout to back days and moved deads to leg days

[Kane]

Linear progression is the simplest form of progression (or one of the simplest). Its usually the focus of the 'beginner' routines you see, so if your friend doesn't lift much then it should work out very well.