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This is the 5x5 routine I am going to use...

1 = 201 ; 2 = 602
Day 1: Chest and Back

A1. Bench press
A2. Flat dumbbell flies
B1. Incline bench press
B2. Incline dumbbell flies
C1. Lat pulldown
C2. 1 arm rowing
D1. Bent-over barbell rowing
D2. Seated cable rowing

Day 2: Legs and Abs

A1. Front squat
A2. Lunges
B1. 1-leg back extension
B2. Leg curl
C1. Sumo deadlift
C2. Romanian deadlift

Day 4: Biceps and Triceps

A1. Barbell curl
A2. Dumbbell curl
B1. Preacher curl
B2. Hammer curl
C1. Weighted dips
C2. Decline triceps extension
D1. Cable Pressdown
D2. Triceps Extension

Day 6: Anterior/Medial Deltoid and Posterior Deltoid

A1. Military press
A2. Incline lateral raise
B1. Alternate dumbbell shoulder press
B2. Cable front raise
C1. Seated cable row to neck
C2. Incline rear delt raise

--------------------------------------------
Changeup after 4 weeks

A1. Low incline dumbbell press
A2. Low incline dumbbell flies
B1 Weigthed dips
B2. Flat dumbbell flies
C1. Pullover
C2. 1 arm cable rowing
D1. T-bar rowing
D2. Seated cable rowing

Day 2: Legs and Abs

A1. Front squat
A2. Step-ups
B1. Natural glute-ham raise
B2. Leg curl
C1. Deadlift
C2. 1-leg deadlift

Day 4: Biceps and Triceps

A1. EZ bar curl
A2. Zottman curl
B1. Preacher curl
B2. 1 arm cable curl
C1. Overhead rope triceps extension
C2. 1-arm cable triceps pressdown
D1. Cable Pressdown
D2. Lying triceps Extension

Day 6: Anterior/Medial Deltoid and Posterior Deltoid

A1. Push press
A2. 1-arm lateral raise
B1. Standing dumbbell shoulder press
B2. Barbell front raise
C1. Seated cable row to neck
C2. Incline rear delt raise


Can this program be modified at all to get more out of it? Like the 2 Deadlifts in a row (Is that neccesary?) I also read somewhere in the forums that you Triceps make up a large % of your arm size. Should there be more Tricep exercises in place of the Biceps? If you spot anything else let me know.

I just wondering. Are all those exercises (on the same day)going to be done 5*5 ?

Yes, it is the OVT workout.

I wouldn't. Two deadlifts in a row is a very bad idea. Try it and you'll agree.

I also read somewhere in the forums that you Triceps make up a large % of your arm size. Should there be more Tricep exercises in place of the Biceps?

Yup, that's what a lot of us have been saying. I think I said that in the "biceps blue's" thread. I would keep everything even in regards to arms. Your triceps will still gain some size because remember, you're not only isolating arms in a day, but also doing heavy presses for another two days (chest, shoulders).

I saw you posted Mark Rippetoe's program. Why don't you want to do that instead? Just curious.

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I am doing the Mark Rippetoe's program ATM. I am pretty new at body building and figured that Mark Rippetoe's program was a good program to use for the first couple weeks of my training and then I should move onto a heavier program like the OVT. Am I wrong ? I was under the impression that Mark Rippetoe's program was just for the beginning. Am I moving too fast?

Mark Rippletoe is perfect for a new lifter provided you run it right and don't get carried away at the beginning on weight. Truthfully, to me if you're intention is to go "heavy" you'd be better suited to keep the same general frequency and go from the Rip to the linear single factor 5x5.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

What is the Linear single factor 5x5?

C1. Deadlift
C2. 1-leg deadlift

that could be a bad idea...It might be hard to balance with the weight for a 602 tempo.


Try searching 'SF 5x5' or 'single factor' using the search tool. Its here for sure. Some members are currently doing it or have done it and there are journals for it.

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Is this the Single Factor 5x5?

http://www.elitefitness.com/forum/sh...4&postcount=15

^^^^Yes.

For lots of info look here:

http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm


And here specifically (Linear Intermediate Version):
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

This to me is the most logical way to follow what you've been doing. You will have started to generate a lot of intensity on the 3x5. In a way this will seem easier. It has you ramp the weights up and incorporate light, medium, and heavy days. At this stage of the game that is a great way for you to lift at your heaviest while still maintaining similar frequency and make weekly progress for a while.