thoughts on this routine
Day 1 chest/calves
Flat bench 5x5 incline dumbell press 2x8-10 incline flyes 2x8-10 standing calve raises 5x15 Day 2 Back/Shoulders military press 5x5 side laterals 3-5x8-10 deads 5x5 chins 2x8-10 shrugs 2x8-10 rows 2x8-10 bent over laterals 2x8-10 Day 3 rest Day 4 Bis/Tris close grip bench 5x5 standing barbell curls 5x5 weighted dips 2x8-10 incline dumbell curls 2x8-10 skull crushers 2x8-10 preacher curls 2x8-10 Day 5 Legs squats 5x5 leg press or hacks 2x8-10( I dont do any more exercises for quads as I dont need to) stiff legged deads 2x8-10 leg curls 2x8-10 seated calve raises 5x15 abs - weighted static holds Day 6&7 rest |
death, can you list your stats, and what your goals are? Its much easier to advise on a routine if we have that info.
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i have done 5x5 for 4 weeks and dfht for another 4 weeks
as you write here in the forum,im 1.80 meters tall and 92 kg |
I haven't trained for mass in a long time, but for what it is worth, after pushing yourself for 4 weeks on a 5x5 for strength, then dfht for another 4 weeks, thats 2 straight months of pushing hard.
May be a good time to back off a little, drop your weights down for 2 weeks or so. as far as the routine, it looks to me like there is a whole lot of volume, and overlap. for instance on day one you have 3 chest movements, the first of which is flat bench for 5x5. Day 2 you are starting with shoulder press 5x5. You will be hitting both chest and shoulders two days in a row (each of those movements works both). I would switch some of that up, but that is just my opinion. |
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DAY 1 bench press 5x5 squat 5x5 curls or close grip lat pulldowns (face) 5x5 bent over 5x5 calves 5x20 abs 5x15 DAY 2 deadlift 5x5 lat pull down or rows 5x5 military press 5x5 close grip bench or dips 5x5 calves 5x20 abs 5x15 1 ON 1 OFF |
for 2 weels the sets will be 3x5 with lower weight
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I am more of a keep it simple kind of guy, but that looks a lot like some of the splits I used to do, that had worked for me in the past.
dropping the volume, and weight for 2 weeks will be key, good luck and keep us posted. |
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