my 5x5 routine....

[MuffDyver]

ive been doing this routine for about 3 months on and off. 2 months on...about 2 months off and started again about 1 month ago. this routine has definilty gave me good results however i am just wondering if it needs to be tweeked. so any of you have opinions on this routine, i am all ears. ...Pease Critique....


DAY 1-
CHEST-
Bench press- 5x5
Incline Dumbell Press- 2x8
Dumbell Fly- 2x8
Dumbell Press Palms In- 2x8

Day 2-
BI's, TRI's and FOREARMS -
Standing Barbell Curls- 5x5
Dumbell Curls- 2x8
Hammer Curls- 2x8
Forearms (Palms Up) 3x8
(Palms Down)- 3x8
Tricep Pulldowns (Cable)- 5x5
Lying Dumbbell Tricep Extension- 2x8

DAY 3
SHOULDERS -
Sitting Barbell Military Press- 5x5
Dumbell Military Press- 2x8
Front Dumbbell Raise- 2x8
Side Lateral Raise- 2x8
Barbell Traps- 4x10

DAY 4
BACK and LEGS -
Bent Over Two Dumbell Row- 5x5
Kneeling One Arm Dumbell- 2x8
Middle Back Shrugs- 2x8
LEGS -
Squats- 5x6
Dead Lifts- 5x6
Dumbell Seated One Leg Calf- 5x6

.....Not familiar with excersise names?? goto www.bodybuilding.com

 

[pullinbig]

if its working and you happy with results dont touch it.

 

[gottabadrash]

wow i wouldnt do that split if my life depended on it but every1 is different and if your gaining from it dont get it critiqued.. people can only tell you what works for themselves... you said you made gains so no ned to tweak it

 

[MuffDyver]

wow i wouldnt do that split if my life depended on it but every1 is different and if your gaining from it dont get it critiqued.. people can only tell you what works for themselves... you said you made gains so no ned to tweak it

the thing, is im not thinking its that great either becuase on day 3 i do shoulders and day 4 i do back and i feel the back excersises in my shoulder as well and thats not too good.

can you recommend me your split??

 

[josh81]

I dont get it. Just the other day you said you haven't been paying to go to a gym?

 

[gottabadrash]

i can recommend you mine but it could also be over kill..... heres a sample of it
week 1
mon chest shoulders
5x5(4or6) barbell bench press
2x8 incline dbell press
2x8 icline flyes
1x8 arnold press(if not completely shot from chest?)
2x8 side laterals

tues back
5x5 deadlift
2x8 bb shrug
2x8 lat pulldown
2x8 cable row
wed - rest
thurs legs
5x5 squat
2x8 ham raise
2x8 leg press
2x12 calf raise
fri arms
5x5 barbell curls
2x8 preacher
1 set of 7's
5x5 close grip[ bench
2x8 skull crushers
1 x 15 dips

 

[gottabadrash]

now that works for me and my buddies but we each have slight variations of it.. its set on a three week schedule that seperates bb bench (week1)from deads (week2) and squats (week3) i personally like to hit the three big lifts once a week plus when i come back 3 weeks later iam that much stronger from all the other movements i did prior to it but chest/shoulder day is b4 back so you might wanna switch arm and back day if your shoulders are fried from it or if they hinder your back exercises...once again this works for me.. and its not in its entirety or exactity... so look at it and shape your own from it if you want

 

[MuffDyver]

I dont get it. Just the other day you said you haven't been paying to go to a gym?

i work out at home. hence you do not see any machine excersises.

 

[MuffDyver]

now that works for me and my buddies but we each have slight variations of it.. its set on a three week schedule that seperates bb bench (week1)from deads (week2) and squats (week3) i personally like to hit the three big lifts once a week plus when i come back 3 weeks later iam that much stronger from all the other movements i did prior to it but chest/shoulder day is b4 back so you might wanna switch arm and back day if your shoulders are fried from it or if they hinder your back exercises...once again this works for me.. and its not in its entirety or exactity... so look at it and shape your own from it if you want

i appreciate that gottabadrash.

ps. it doesnt seem that overkill, im probably gonna give it a try.

 

[pullinbig]

badrash no way you should be squatting 2 days after deads. you leaving something on the table if you are. in other words you aint pushing you self or you moving very little weight.

 

[MuffDyver]

badrash no way you should be squatting 2 days after deads. you leaving something on the table if you are. in other words you aint pushing you self or you moving very little weight.

so squatting and deads should be days apart from each other??

 

[gottabadrash]

pullin that was a sample of my routine.. i dont squat becn and dead in the same week.. i seperate them i bench one week dead the next and squat the following week it works for me i really concentrate on heavy lifting for those three moves so i cant even do them in the same week as each other...

 

[MuffDyver]

badrash no way you should be squatting 2 days after deads. you leaving something on the table if you are. in other words you aint pushing you self or you moving very little weight.

i must be really confused because i thought deads workout the legs and if i am right, then why not do them the same day as squats??

 

[DADAWG]

i must be really confused because i thought deads workout the legs and if i am right, then why not do them the same day as squats??

you can and i do sometimes but they are both so freaking hard on the body whichever excercise you do second just wont have the energy it deserves unless you dont go all out on the first .

 

[MuffDyver]

now it makes sence

 

[pullinbig]

i must be really confused because i thought deads workout the legs and if i am right, then why not do them the same day as squats??

as far as training goes i use deads as more of a posterior movement. i do them on back/hams day. although they do target quads if done correctly. i dont pull full deads every week. maybe 1 or 2 times per month.