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thoughts on this routine

Training discussion on thoughts on this routine, within the Bodybuilding Forum; Day 1 chest/calves Flat bench 5x5 incline dumbell press 2x8-10 incline flyes 2x8-10 standing calve raises 5x15 Day 2 Back/Shoulders ...


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Old 07-28-2012, 07:08 AM   #1
death
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Default 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
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Old 07-30-2012, 02:41 AM   #2
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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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Old 07-30-2012, 04:17 AM   #3
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Originally Posted by hrdgain81 View Post
death, can you list your stats, and what your goals are? Its much easier to advise on a routine if we have that info.
my goal is muscle mass.im benching 60 kg for 5 reps deadlift 65 kg and squatting 60 kg.
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Old 07-30-2012, 04:19 AM   #4
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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
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Old 07-30-2012, 06:29 AM   #5
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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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Old 07-30-2012, 11:11 AM   #6
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Quote:
Originally Posted by hrdgain81 View Post
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.
and what about this one
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
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Old 07-30-2012, 11:20 AM   #7
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for 2 weels the sets will be 3x5 with lower weight
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Old 08-02-2012, 08:57 AM   #8
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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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Old 08-27-2012, 10:35 AM   #9
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