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patsfan127 02-16-2008 04:40 PM

my program (wut yall think)
im doin a 5x5

monday: chest
bench 5x5
incline 4x10
decline 4x6
dumbell bench 4x8
dumbell fly 4x10

tuesday: arms
Close grip bench 5x5
preacher curls 5x5

tricep pressdown 4x10
straight bar curls 4x10

tricep extensions 4x6
dumbell curls 4x6

Tricep kickbacks 4x8
Hammer curls 4x8

Wednesday: Legs
Squats 5x5
leg press 4x8
leg extensions 4x8
leg curls 4x8
hang cleans/front squat 4x6

thursday: Shoulders and traps
Military 5x5
front raises 4x8
side raises 4x8
rear raises 4x8
upright rows 4x8

Front shrugs 5x5
rear shrugs 4x8
dumbell shrugs 4x10

Friday: Back
Rack bar dead lifts 5x5
romanian 4x8
lat pull downs 4x6
seated rows 4x8


EricT 02-16-2008 04:48 PM

That ain't a "5x5" per se. That's a bodybuilding split using 5x5 sometimes. You could change it to 4x6 and call it a "4x6" and it wouldn't make much difference.

TALO 02-16-2008 04:53 PM

i think your over training.

Ross86 02-16-2008 09:42 PM

^^I agree with both.

Try reading some of the stickies in the training forum. I think you would be much better off picking one of those programs. It can be pretty difficult to make a workout yourself if you don't have a lot of experience. The way that you set up your split...I don't think it will be very effective anyway. You will still get gains from it for a period of time, but they won't be very good. Try doing the DFT 5X5 if you really want to do a 5X5.

mokaid123 02-16-2008 10:24 PM

let me fix it for u
mon shoulders
tues abs
wed chest
thurs legs
fri arms
sat rest
sun back/abs

patsfan127 02-17-2008 05:24 AM

u guys can say what u want, i didnt make it my dad did and hes been lifting for roughly 2 and 1/2 years now, and i only have 5 days to train and in the last 2 months ive put on roughly 65 pounds on my bench and 100 pounds on my squat so say what you want but its worked for me

Pitysister 02-17-2008 06:57 AM

don't ask what we think and then get pissed when we tell you :)

you probably could have gained more just by dropping half those isolation exercises...

Ross86 02-17-2008 07:20 AM

Just because he's been lifting for 2.5 years doesn't mean he knows what he's talking about. Most of the people you see in the gym don't know shit. EVERYBODY that works out hard has beginner gains like that. They will stop though. You will still go up a little here and there, but nothing compared to what you could do. There is a difference between working out hard and working out smart. Most of us on the forum prefer to do both. Besides, the people on the forum have for the most part been lifting for longer than 2.5 years and are very well educated. So I would listen to the advice if I were you. Especially when the workout you posted is so blatantly...bad.

And the split that mokaid posted is completely doesn't really change anything.

widdoes2504 02-17-2008 08:45 AM

Depends on what you want. Do you want to gain mass, strength, both or do you just want to look like you know what is going on. Basically, read the stickies and decide on a program you like DFHT 5x5 is a really good one (especially if done right).

But if you want to create one on your own I suggest heavy compound movements (squats, deads, rows, bench) over isolation exercises. A lot of people here will suggest similar things. No one hear wants anyone to fail and I am happy to hear you progressing, but the beginner gains will stop one day and then where do you go?

Use the experience here to your advantage and ask for help when you need it. Everyone here had to learn (often the hard way for me) and if you can learn from us and avoid our mistakes (like overtraining aka your posted routine) you will be better off in the long run.

Enough, I am now jumping off of the soap box. :biglaugh:

ChinPieceDave667 02-17-2008 09:31 AM


Originally Posted by mokaid123 (Post 48726)
let me fix it for u
mon shoulders
tues abs
wed chest
thurs legs
fri arms
sat rest
sun back/abs

That will get you no where. You don't need a day for arms.

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