Thread: DFT 5x5
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Old 08-10-2005, 08:43 AM
Darkhorse Darkhorse is offline
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This is an example of something very different than all the other's. It's called Needsize's 5x5 found at this website: http://www.xtrememass.com/forum/showthread.php?t=159

It's only a one muscle per week frequency using single factor theory. Alot of people have good results on this one as well. This one adhere's to the supercompensation wave like in the diagram. This means to hit your muscles, wait a week to recover, hit them again. This workout is good for people who prefer more volume per bodypart per day than full body routines spreading out the total volume like the others posted.

Quote:
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&4 rest

Day 5 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 6 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 7 rest
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Last edited by Darkhorse; 08-10-2005 at 09:02 AM.
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