finished 5x5!time for something new!

[weasel0803]

servus to everybody!

I just finished needsize's 5x5 routine and had great success with it! Thanks again needsize

Anyway, after beeing ill for like 2 weeks (bronchitis and high fever) I decided to take abreak from the 5x5 and start something new. Stats are 24y, ~10%bf 5'9", 155lb, training for 1,5 y.

Here is what I came up with (aim is size and some strength)

Monday (chest, tri, side delts)

incline bench bb 10/10/8/6
flat bench db 10/10/8
incline flies 15° 12/10/ (10)
close grip benchOR cable pressdown10/10/8
dips 3x max (20/15/15)
side raises 10/10/8

Wednesday (legs, front delts)

squat 15/15/12/10
leg curl 12/10/10
leg extension 12/10/8
standing calf raise 20/20/20
seated military press bb 10/8/8

Friday (back, biceps, rear delts)

chin ups 4x max (12/10/8/8)
deadlift 10/10/8/6
one arm rowing db 10/8/8
standing ez curl 10/10/8
hammer curl db 10/8/8
bent over reverse flies 12/10/10

Sunday

start with mondays workout again

So you see I'll be planning to work out 4x/week but sticking to a 3 day split. Legs are done always on wednesday. The other two workouts alternate around monday, friday and sunday, so I get between 6 or 3 days rest.

Tuesday I swim 1,5km and on thursday I got gymnastics.

What would you change? reps, muscle groupings, exercises? Is it ok to split shoulder in three parts or would you do it all in one? what about tri and bi. Switch 'em or leave it like that?

Lokking forward to your input

Greetings from austria

 

[pullinbig]

servus to everybody!

I just finished needsize's 5x5 routine and had great success with it! Thanks again needsize

Anyway, after beeing ill for like 2 weeks (bronchitis and high fever) I decided to take abreak from the 5x5 and start something new. Stats are 24y, ~10%bf 5'9", 155lb, training for 1,5 y.

Here is what I came up with (aim is size and some strength)

Monday (chest, tri, side delts)

incline bench bb 10/10/8/6
flat bench db 10/10/8
incline flies 15° 12/10/ (10)
close grip benchOR cable pressdown10/10/8
dips 3x max (20/15/15)
side raises 10/10/8

Wednesday (legs, front delts)

squat 15/15/12/10
leg curl 12/10/10
leg extension 12/10/8
standing calf raise 20/20/20
seated military press bb 10/8/8

Friday (back, biceps, rear delts)

chin ups 4x max (12/10/8/8)
deadlift 10/10/8/6
one arm rowing db 10/8/8
standing ez curl 10/10/8
hammer curl db 10/8/8
bent over reverse flies 12/10/10

Sunday

start with mondays workout again

So you see I'll be planning to work out 4x/week but sticking to a 3 day split. Legs are done always on wednesday. The other two workouts alternate around monday, friday and sunday, so I get between 6 or 3 days rest.

Tuesday I swim 1,5km and on thursday I got gymnastics.

What would you change? reps, muscle groupings, exercises? Is it ok to split shoulder in three parts or would you do it all in one? what about tri and bi. Switch 'em or leave it like that?

Lokking forward to your input

Greetings from austria

switch your squat day with your bench day, do all your shoulder work on bench day and leave it at M,W,F and you'll be set. nice looking routine with these few mods.

 

[weasel0803]

@pullinbig

thanks for the reply!

so you mean:
chest, shoulder, tri
legs
back, bi

however can't do legs on monday cuase don't want to work out any upper body the day before gymnastics or I'll be to dead to train properly on thursday.

Why not split shoulders in three parts, otherwise chest day gets quite full.
What about adding in another back exercise like cable rows or bent over bb rows?

 

[pullinbig]

@pullinbig

thanks for the reply!

so you mean:
chest, shoulder, tri
legs
back, bi

however can't do legs on monday cuase don't want to work out any upper body the day before gymnastics or I'll be to dead to train properly on thursday.

Why not split shoulders in three parts, otherwise chest day gets quite full.
What about adding in another back exercise like cable rows or bent over bb rows?

since you are pulling deads on back day and squatting on leg day you need three days between these days. could you move to a MTF routine?

monday chest shoulders and tris
tuesday legs
friday deads and back.

 

[weasel0803]

yes, I could. Nice suggestion.

What about the shoulder split? Got this idea of splitting them from a german board and thought might give it a go as I tried chest, shoulders, tri this monday and couldn't really push anything after the chest exercises. Workout was about 65mins as well.
How would you design a monday routine?

However try to stay close to 45mins. but train more often (ths is why I would like to add a 4th day and start the routine over again ;-) . Do you think back volume is ok?

 

[jackcity10]

@pullinbig

thanks for the reply!

so you mean:
chest, shoulder, tri
legs
back, bi

however can't do legs on monday cuase don't want to work out any upper body the day before gymnastics or I'll be to dead to train properly on thursday.

Why not split shoulders in three parts, otherwise chest day gets quite full.
What about adding in another back exercise like cable rows or bent over bb rows?

that is a great split. it makes the most sense out of ne thing ive seen on these boards. cuz when you do back u kind of work your biceps, then chest shoulders tris are like that too. very nice split.

 

[pullinbig]

yes, I could. Nice suggestion.

What about the shoulder split? Got this idea of splitting them from a german board and thought might give it a go as I tried chest, shoulders, tri this monday and couldn't really push anything after the chest exercises. Workout was about 65mins as well.
How would you design a monday routine?

However try to stay close to 45mins. but train more often (ths is why I would like to add a 4th day and start the routine over again ;-) . Do you think back volume is ok?

as far as shoulders go. when you bench you pound the front delts. on back day the rear delts take a beating. that is why doing side laterals on chest works really well. or you could do upright rows. thats a great compound movement for traps and delts.

monday routine could go like this. this will be less volume than you are used to doing so you will have to go heavier but make sure to keep proper form.

flat bench (wide grip index finger on the outside ring)2 sets of 6 reps

incline dumbbells 2 sets of 6

your choice of flys (dbs, pec deck, whatever)2 sets of 6

side laterals or upright rows 2 sets 6

medium grip decline (grip being pinkies on the outside ring) 2 sets of 6

dips or cable push downs 2 sets of 10

as you can see you only doing 12 work sets. dont worry about how long the workout takes. if you are there 45 minutes or 1.5 hours. you owe to your self to take care of that body and put on lean hard muscle. if you needed to shorten it up a bit i would drop the flies. good luck.

 

[hornedfrogs07]

I've had to drop the 5x5 for a couple of weeks as well. I got tremendous results with it, but the joint pain from the combination of the heavy ass weight and coming off m1t, has made this a killer. ALL of my major joints are hurting, so I needed something lighter.

Went with a routine I did back in high school, and got great results back then. It's designed as a 3x/week total body workout, but I'm doing it with the same split as before (M,T,R,F), using the major compound (5x5) movement of the day for the specified reps/weights. I'll keep y'all informed on how this hybrid plan works. It's basically just lighter weight and higher reps right now starting out, and it ends up working back up to the heavy weights I was at before so it will work well as I want to transition back to the 5x5.

 

[weasel0803]

@SpikeyLizard

Looking forward to your split!

How does monday look like this:

Incline bb bench 10/8/6
flat db press 10/8/8-6
bb military press seated 10/8/8
side lat raise 12/10/8
dips 3x max or weighted 10/10/8
cable press down or close grip bench 10/10/8