Hi,
Im 24yrs, 5'7, 160, 12%BF. Been training on off for the last 6 yrs but seriously for the last 16 months.
This is my new routine that i'll be starting on monday what do you think, it took me ages to decide between it ,Bill Starr's 5X5, westside and HST. My goal is size and strength which one do you guy's think would best for this considering i have my diet nailed down and train well?
Weeks 1, 2, and 3 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Standing calf raise:
- 5 sets of 10 reps
Leg raises:
- 5 sets of 10 reps
Incline sit ups:
- 3 sets of 10-20 reps
Tuesday: (five minutes of light cardio to warm up)
Incline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Seated dumbbell shoulder press:
- 5 sets of 8 reps
Bicep cable curls: (from low pulley)
- 5 sets of 10 reps
Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps
Bent over dumbbell lateral raises:
- 3 sets of 10-15 reps
Thursday: (five minutes of light cardio to warm up)
Leg press:
- do a couple warm up sets first
- 4 sets of 15 reps
Leg curls:
- 4 sets of 15 reps
Wide grip pull downs:
- 4 sets of 15 reps
Hyper extensions:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up)
Incline dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell side lateral raises:
- 4 sets of 10 reps
Bicep dumbbell curls:
- 4 sets of 12 reps
Tricep push downs: (with rope attachment)
- 4 sets of 12 reps
Barbell upright rows:
- 3 sets of 15 reps
With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Weeks 4, 5, and 6 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Bent over barbell rows:
- do a couple warm up sets first
- 5 sets of 8 reps
Barbell shoulder shrugs:
- 5 sets of 10 reps
Leg extensions:
- 5 sets of 10 reps
Leg curls:
- 5 sets of 10 reps
Seated calf raise:
- 5 sets of 10 reps
Incline sit ups:
- 3 sets of 10-20 reps
Tuesday: (five minutes of light cardio to warm up)
Decline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Seated barbell shoulder press: (i.e. military press)
- 5 sets of 8 reps
Preacher barbell curls:
- 5 sets of 10 reps
Lying tricep extensions: (with the EZ bar)
- 5 sets of 10 reps
Cable upright rows: (from the low pulley)
- 3 sets of 15 reps
Thursday: (five minutes of light cardio to warm up)
Hack Squat::
- do a couple warm up sets first
- 4 sets of 15 reps
Stiff leg dead lifts::
- 4 sets of 15 reps
Seated cable rows:
- 4 sets of 15 reps
Leg raises:
- 4 sets of 12 reps
Crunches::
- 4 sets of 25+ reps
Friday: (five minutes of light cardio to warm up)
Flat dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell front lateral raises:
- 4 sets of 10 reps
Bicep barbell curls:
- 4 sets of 12 reps
Tricep push downs: (with V bar attachment)
- 4 sets of 12 reps
Close grip pull downs:
- 4 sets of 15 reps
Weeks 7, 8, and 9 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Partial Dead lifts: (use a power rack and set the bar just below your knees)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Chin ups:
- 4 sets of as many reps as you can do
Pull down ab crunches:
- 5 sets of 10 reps
Leg raises:
- 5 sets of 10 reps
Tuesday: (five minutes of light cardio to warm up)
Flat barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Bent over dumbbell lateral raises:
- 4 sets of 10 reps
Dumbbell side lateral raises:
- 4 sets of 10 reps
Dumbbell front lateral raises:
- 4 sets of 10 reps
Bicep cable curls: (from low pulley)
- 5 sets of 10 reps
Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps
Thursday: (five minutes of light cardio to warm up)
Hack Squat::
- do a couple warm up sets first
- 5 sets of 10 reps
Leg press:
- 4 sets of 15 reps
Chest supported row: (i.e. T-bar row, hammer strength seated row, etc.)
- 4 sets of 10 reps
Hyper extensions:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up)
Dumbbell bench press on the stability ball:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell shoulder press sitting on the stability ball:
- 4 sets of 10 reps
EZ bar bicep curls:
- 4 sets of 12 reps
One arm over head dumbbell extensions:
- 4 sets of 12 reps
One arm dumbbell rows:
- 3 sets of 15 reps
Weeks 10, 11, and 12 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Leg press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Stiff leg dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Wide grip pull downs:
- 4 sets of 10 reps
Incline sit ups:
- 5 sets of 15 reps
Leg raises:
- 5 sets of 15 reps
Tuesday: (five minutes of light cardio to warm up)
Dips: (add extra weight if needed)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Chin ups:
- 4 sets of as many reps as you can do
Side lateral raises:
- 4 sets of 10 reps
Seated barbell shoulder press: (i.e. military press)
- 4 sets of 10 reps
Bicep dumbbell preacher curls:
- 5 sets of 10 reps
Tricep push downs: (using rope attachment)
- 5 sets of 10 reps
Thursday: (five minutes of light cardio to warm up)
Squats:
- 4 sets of 15 reps
Leg curls:
- 4 sets of 15 reps
Leg extensions:
- 4 sets of 15 reps
Seated cable rows:
- 4 sets of 10 reps
Standing calf raise:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up)
Push ups with feet elevated on the stability ball:
- 4 sets of as many reps as you can do
Seated dumbbell shoulder press:
- 4 sets of 10 reps
Standing one arm dumbbell curls:
- 4 sets of 12 reps
(Super set the curls with the over head tricep extensions, you can use the same dumbbell for both exercises. For example, set of curls with one arm, set of curls with the other arm, set of extensions with one arm, set of extensions with the other arm, with no rest in between.)
One arm over head dumbbell extensions:
- 4 sets of 12 reps
Close grip pull downs:
- 4 sets of 15 reps
Im 24yrs, 5'7, 160, 12%BF. Been training on off for the last 6 yrs but seriously for the last 16 months.
This is my new routine that i'll be starting on monday what do you think, it took me ages to decide between it ,Bill Starr's 5X5, westside and HST. My goal is size and strength which one do you guy's think would best for this considering i have my diet nailed down and train well?
Weeks 1, 2, and 3 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Standing calf raise:
- 5 sets of 10 reps
Leg raises:
- 5 sets of 10 reps
Incline sit ups:
- 3 sets of 10-20 reps
Tuesday: (five minutes of light cardio to warm up)
Incline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Seated dumbbell shoulder press:
- 5 sets of 8 reps
Bicep cable curls: (from low pulley)
- 5 sets of 10 reps
Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps
Bent over dumbbell lateral raises:
- 3 sets of 10-15 reps
Thursday: (five minutes of light cardio to warm up)
Leg press:
- do a couple warm up sets first
- 4 sets of 15 reps
Leg curls:
- 4 sets of 15 reps
Wide grip pull downs:
- 4 sets of 15 reps
Hyper extensions:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up)
Incline dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell side lateral raises:
- 4 sets of 10 reps
Bicep dumbbell curls:
- 4 sets of 12 reps
Tricep push downs: (with rope attachment)
- 4 sets of 12 reps
Barbell upright rows:
- 3 sets of 15 reps
With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Weeks 4, 5, and 6 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Bent over barbell rows:
- do a couple warm up sets first
- 5 sets of 8 reps
Barbell shoulder shrugs:
- 5 sets of 10 reps
Leg extensions:
- 5 sets of 10 reps
Leg curls:
- 5 sets of 10 reps
Seated calf raise:
- 5 sets of 10 reps
Incline sit ups:
- 3 sets of 10-20 reps
Tuesday: (five minutes of light cardio to warm up)
Decline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Seated barbell shoulder press: (i.e. military press)
- 5 sets of 8 reps
Preacher barbell curls:
- 5 sets of 10 reps
Lying tricep extensions: (with the EZ bar)
- 5 sets of 10 reps
Cable upright rows: (from the low pulley)
- 3 sets of 15 reps
Thursday: (five minutes of light cardio to warm up)
Hack Squat::
- do a couple warm up sets first
- 4 sets of 15 reps
Stiff leg dead lifts::
- 4 sets of 15 reps
Seated cable rows:
- 4 sets of 15 reps
Leg raises:
- 4 sets of 12 reps
Crunches::
- 4 sets of 25+ reps
Friday: (five minutes of light cardio to warm up)
Flat dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell front lateral raises:
- 4 sets of 10 reps
Bicep barbell curls:
- 4 sets of 12 reps
Tricep push downs: (with V bar attachment)
- 4 sets of 12 reps
Close grip pull downs:
- 4 sets of 15 reps
Weeks 7, 8, and 9 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Partial Dead lifts: (use a power rack and set the bar just below your knees)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Chin ups:
- 4 sets of as many reps as you can do
Pull down ab crunches:
- 5 sets of 10 reps
Leg raises:
- 5 sets of 10 reps
Tuesday: (five minutes of light cardio to warm up)
Flat barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Bent over dumbbell lateral raises:
- 4 sets of 10 reps
Dumbbell side lateral raises:
- 4 sets of 10 reps
Dumbbell front lateral raises:
- 4 sets of 10 reps
Bicep cable curls: (from low pulley)
- 5 sets of 10 reps
Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps
Thursday: (five minutes of light cardio to warm up)
Hack Squat::
- do a couple warm up sets first
- 5 sets of 10 reps
Leg press:
- 4 sets of 15 reps
Chest supported row: (i.e. T-bar row, hammer strength seated row, etc.)
- 4 sets of 10 reps
Hyper extensions:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up)
Dumbbell bench press on the stability ball:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell shoulder press sitting on the stability ball:
- 4 sets of 10 reps
EZ bar bicep curls:
- 4 sets of 12 reps
One arm over head dumbbell extensions:
- 4 sets of 12 reps
One arm dumbbell rows:
- 3 sets of 15 reps
Weeks 10, 11, and 12 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Leg press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Stiff leg dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Wide grip pull downs:
- 4 sets of 10 reps
Incline sit ups:
- 5 sets of 15 reps
Leg raises:
- 5 sets of 15 reps
Tuesday: (five minutes of light cardio to warm up)
Dips: (add extra weight if needed)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Chin ups:
- 4 sets of as many reps as you can do
Side lateral raises:
- 4 sets of 10 reps
Seated barbell shoulder press: (i.e. military press)
- 4 sets of 10 reps
Bicep dumbbell preacher curls:
- 5 sets of 10 reps
Tricep push downs: (using rope attachment)
- 5 sets of 10 reps
Thursday: (five minutes of light cardio to warm up)
Squats:
- 4 sets of 15 reps
Leg curls:
- 4 sets of 15 reps
Leg extensions:
- 4 sets of 15 reps
Seated cable rows:
- 4 sets of 10 reps
Standing calf raise:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up)
Push ups with feet elevated on the stability ball:
- 4 sets of as many reps as you can do
Seated dumbbell shoulder press:
- 4 sets of 10 reps
Standing one arm dumbbell curls:
- 4 sets of 12 reps
(Super set the curls with the over head tricep extensions, you can use the same dumbbell for both exercises. For example, set of curls with one arm, set of curls with the other arm, set of extensions with one arm, set of extensions with the other arm, with no rest in between.)
One arm over head dumbbell extensions:
- 4 sets of 12 reps
Close grip pull downs:
- 4 sets of 15 reps
