Quote:
Originally Posted by Samrai
so on the two benching days do DB one day and BB one day or both twice a week?
and the two rows, upright and bent over?
should i be adding some tris bis and abs at the end of the 3 work outs?
should i be doing 5x5 on the squats, bench, deads and rows? then maybe higher for my smaller muscles?
thanks for the help will be trying it out today.
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You could do do BB bench both days, doing 5x5 one day and 1x5 the other. You could do DB one day and BB the other but it will be difficult to track your progression.
Rows are the same, I would pick two 'bent over' variations, not upright rows. You could do the same as bench, 5x5 one day and 1x5 the other.
Try not to do any arms and see how things work for a bit, they will grow without any accessory work. You can do abs and if you really have to do arms then do a bicep or a tricep exercise, not both and only 2-3 sets (maybe 8-12 reps) of one exercise.
Squats are the same as bench and rows. 5x5 one day, a light 5x5 another, and a 1x5 the last day.
I'm not sure if anyone else noticed what I did here. But I basically just gave you the exercise setup for DFT
Its a more 'advanced' setup, although what I gave here is only half of what makes DFT DFT.
I'm still going to strongly suggest you take a look at the Starting Strength program. Take a look at the journal section, Pitysister is doing it and has a good journal for it right now. SS is much better for you at this point.
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