Anyone want to judge this routine? Modify it for my goals?

[goingtowin]

(I DID NOT WRITE THIS ROUTINE!!)

My goals are hypertrophy with solid strength increases as well.


This is a Mon Wed Fri routine follow alternating a b a format so week one would be a b a week 2 would be b a b


Workout A


Exercise Sets Reps
Squats 5 5
Bench Press 5 5
Bent Over Row 5 5
Barbell Shrugs 3 8
Tricep Extensions 3 8
Straight Bar or Incline Curls 3 8
Hyperextensions with plate 2 10
Cable Crunches 3 10

Workout B

Exercise Sets Reps
Squats 5 5
Deadlift 1 5
Standing Press 5 5
Bent Over Row (10% lighter than Workout A) 5 5
Close Grip Bench Press 3 8
Straight Bar or Incline Curls 3 8
Cable Crunches 3 10

 

[Roush]

have you ever picked a routine, stuck with it for a good 4-6 months, optimized it, and got gains from it ? or are you constantly changing routines every week and wanting to try something new ?

consistency = gains
made up routines are just to fill the pages of fitness magazines

 

[anzel]

Is that the Strong lifts 5x5 routine.?

 

[Dreaded Pirate Roberts]

I'm for 5 days on 2 off. It's what I have found to work best. Maximum isolation and growth and recovery.

 

[bigben66]

Reps need to be higher for hypertrophy and recovery times shorter between sets....

If your sets are only 5 reps long, that usually means you are using heavy weight - and if that weight is too heavy to be able to fully contract the target muscle, then you will not achieve hypertrophy, only general strength gain.