My New 5x5 routine

[seek&destroy]

Day 1 chest/calves
Flat bench 5x5
incline dumbell press 2x8-10
incline/flatbench flyes 2x8-10
standing calve raises 5x15

Day 2 Back/Shoulders
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
military press 5x5
side laterals 3x8-10
front laterals 3x8-10
bent over laterals 2x8-10

Day 3 rest

Day 4 Legs
squats 5x5
leg extensions 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs

Day 5 Bis/Tris
standing barbell curls 5x5
incline dumbell curls 2x8-10
hammer curls 2x8-10
close grip bench 5x5
rope extensions 2x8-10
skull crushers 2x8-10


Day 6 & 7 rest

Do you think my triceps are getting overtrained, or does this workout look good to go?

 

[blackjack]

back and shoulder day looks like too much work to me. personally I would omit one chest excersise and calves from day one and add military presses and a tricep exercise. save day 2 just for back. it does look like alot of tricep work for the week since theyre getting indirect work on day 1 and 2. then direct work on day 5.

 

[MANOWAR]

Yoo are you a Metallica fan?

 

[seek&destroy]

I'm going to edit my routine....

Mon: Chest/Shoulders
Bench 5x5
Incline Press 2x8-10
Flye (Flat bench/Incline)
Cybex Military Press 5x5
Front Lat Raise 3x8-10
Side Lat Raise 3x8-10

Tue: Back
Barbell Row 5x5
Wide Grip Chins 3x failure
T-Bar Row 2x8-10
Reverse Flye 2x8-10

Wed: Rest

Thur: Legs
Smith Machine Squats 5x5
Leg Ext. 2x8-10
Leg Curls 2x8-10
Seated Calf Raise 3x15

Friday Arms
Barbell Curl 5x5
Hammer Curl 2x8-10
Incline Curl 2x8-10
Close Grip Bench 5x5
kickbacks 2x8-10
Rope Ext/ Reverse Curl 2x8-10

Sat/Sun: rest

I think this looks a little better, what do you guys think?

Metallica is awesome

 

[evansss]

For chest and shoulders, the chest portion looks solid. I wouldnt use a machine necessarily for the 5x5. Try doing a BB milt press or even DBs which is less stable. Back looks good, and although I would say deadlifting is going to be the best way to build your back and overall structure. I would get rid of the reverse flys in there as well. For legs, I would do regular squats instead of the smith machine. I feel they comprise form and could lead to possible injury with heavy weight IMO. Arms look good as it is. Just my 2 cents.

 

[AngryMuscles]

don't go 5x5 on your shoulders when you already have 5x5 on benching.

 

[Eat it or Beat it!!!]

don't go 5x5 on your shoulders when you already have 5x5 on benching.

couldnt agree more...so many ppl have shoulder problems or impingements for the simply reason that they over kill them. When bulking i do no direct shoulder work watsoeva...heavy bench works them enough for me

 

[seek&destroy]

I want to add deadlifts into my workouts, but i've never done deadlifts before. I figured i would get more out of the BB row, then lack form on the deadlift. Shoulders i'm going to change to:

Military Press 3x8-10
Side Lat raise 2x8-10
Front Lat Raise 2x8-10

 

[MANOWAR]

Metallica is awesome

Naah Metallica sucks shit. They were amazing till Burton passed away. Seek and Destroy is a good song though

 

[MANOWAR]

Actually I take that first part back. AJFA was a good album

 

[mister69]

1 set of shoulder presses after bench and i am fryed.