My 5x5? comments...

[hammer53]

i created this psuedo-5x5 for a 5 day split...whaddya think?

some notes* i like to superset those 2 exercises on bi's thats why its there, i find it fun thats why i do it. I like to workout forearms, thats why i have a 1/2 day for them. I might consider splitting day 3 back/shoulders and putting shoulders with legs? or seperate day to make it a 6 day split.

Day 1 – Bi’s
CARDIO
*preacher curls 5x5 – superset
*hammer curls 5x5 - superset
standing cable curls 2x8-10
standing barbell curls 3x21’s (light)
ABS

Day 2 - Chest/Tri’s
CARDIO
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
Pec Deck 2x8 (light)
Skull crushers 5x5
Kickbacks 2x8-10
Rope pulls 2x8-10
V-bar pulls 2x8-10
ABS

Day 3 - Back/shoulders
CARDIO
Deads 5x5
Bent over t-bar row 2x8-10
rows 2x8-10
military press 5x5
shrugs 2x8-10
side laterals 2x8-10
*bent over laterals 2x8-10

Day 4 - Legs
CARDIO
squats 5x5
leg press or hacks 2x8-10
leg curls 2x8-10
ABS

Day 5 - Forearms/calves
CARDIO
Reverse forearm curl 5x5
Forearm curl 2x8
Behind back forearm curl 5x5
Reverse curl 2x8
Sanding calve raises 5x10
ABS

Day 6 & 7 – “REST” - ABS/CARDIO

 

[thetopdog]

You need to reorder some of those exercises. You're doing shoulders the day after Chest/tris? And squats the day after deads? That doesn't even make sense

At the very least move one of your rest days in between your chest/tri day and your back/shoulders day, and move the other one between your back/shoulders day and your leg day

 

[pullinbig]

thats way to much shit imho.

 

[inked1]

thats way to much shit imho.

 

[hammer53]

thats way to much shit imho.

damn...still to many exercises??? i need to re-read these posts again...and again...and again

 

[AngryMuscles]

try this dude..
chest shoulder tri

bench 5x5
incline DB 2x8-10
incline flyes 2x8-10
military presses 2x8-10
side laterals 2x8-10
close grip bench 2x8-10
reverse grip bench 2x8-10
dips

back/bi

deads5x5
barbell bent rows 2x8-10
lats pulldown 2x8-10
barbell curls 1x10
hammer curls 1x10

legs
squats 5x5
leg presses 2x8-10
stiffleg 2x8-10

 

[AngryMuscles]

forgot calves..
seated calf raise 10-8-6-4-2(it's weird but works for me)
mostly when ya done you're squatting and leg presses right..your calves will be fried enough...and yes, deads hits your calves too.
forearm could be done with back bi day but ya don't need to do much of it since they'll be fried with heavy backs and some bicep routines.
could do abs workout before doing deads or squat..nice warmup
gudluck

 

[inked1]

why the fuck is 5x5 so hard to understand
pick 1 main exercise ( eg flat bench)and do 5 sets of 5 reps
then pick 2 extra exercises (say incline bench and flyes) and do 2 sets of each ,with between 8 and 12 reps.

that is it, nothing else, finito, ende, no fucking more

 

[Fender]

why the fuck is 5x5 so hard to understand
pick 1 main exercise ( eg flat bench)and do 5 sets of 5 reps
then pick 2 extra exercises (say incline bench and flyes) and do 2 sets of each ,with between 8 and 12 reps.

that is it, nothing else, finito, ende, no fucking more

I don't understand....

 

[pullinbig]

I don't understand....

go sox. white that is.

 

[hammer53]

so iI trimmed it down... better???

Day 1 – Bi’s
A.M CARDIO

barbell curls 5x5
*preacher curls 2x8 – superset
*hammer curls 2x8 - superset
ABS

Day 2 - Chest/Tri’s
A.M CARDIO

Flat bench 5x5
incline dumbell press 2x8
incline flyes 2x8-10

Skull crushers 5x5
Kickbacks 2x8-10
Rope pulls (or V-bar) 2x8-10
ABS

Day 3 - Back/shoulders
A.M CARDIO
Deads 5x5
Bent over t-bar row 2x8-10
rows 2x8-10

military press 5x5
shrugs 2x8-10
side laterals 2x8-10 *OR* bentover side laterals 2x8-10

Day 4 - Legs
A.M CARDIO
squats 5x5
leg press or hacks 2x8
leg curls 2x8-10
ABS

Day 5 - Forearms/calves
A.M CARDIO
Reverse forearm curl 5x5
Forearm curl 2x8-10
Behind back forearm curl 2x8-10

Sanding calve raises 5x10
ABS

Day 6 & 7 – “REST” - ABS/CARDIO


so the goal is less exercises/more intense, but gradual "overload" weight increase week to week... i think i can handle that...

 

[inked1]

what are you trying to achieve?why have a day only for biceps?

i would only do one exercise specifically for triceps on that tri/chest day since tri's already cop a flogging with most chest exercises
do an extra exercise for quads (eg extensions/box squat 2 x 8)
do more for you hamstrings eg SL deads 5x5
a whole day for calves/forearms is a waste IMO



why not rearrange it so you have 3 days of a week?
day1 back and bis
day 2 chest/tri
day3 rest
day 4 quads and hammies
day 5 shoulders and calves
day 6 & 7 rest

throw in abs or cardio wherever you want
just my .02

 

[hammer53]

why not rearrange it so you have 3 days of a week?
day1 back and bis
day 2 chest/tri
day3 rest
day 4 quads and hammies
day 5 shoulders and calves
day 6 & 7 rest

i like this split (above), maybe thats the way ill do it, ill give it a try for next week. i have the freedom of schedule to go to the gym 7 days a week (lucky me) so i figured it would be better to split it the way i had it, but an extra days rest might be so bad... i like to work forearms, thats why they're in there with calves, but maybe day 3, 6, or 7, i might go in and do a few sets, instead of dedicating a specific day for them...

thx for all your guys input, it is greatly appreciated...