Stats
Im 27, 6ft 1 240lbs, Quessing my BF% to be around 18%, been training for 2 years.
Max lifts are
Bench 315
Deadlift 425
Military press 225
squat 375
I wanted to do a 5x5 routine where I hit each muscle every 4th day. I am hoping to gain strength and size and to get past some platues. I am mostly conserned with chest day as my chest is stubern and wont get big. From what I understand is I should try and raise the weight by 5 lbs every time I do a major coumpond 5x5 workout. If I cant stay at the weight untill I can hit it 5x5 then up it 5 LBS.
Please look at my routine and give me your input and advice, Thanks in advance.
(DAY 1)
*CHEST/TRI*
Chest
BB Flat bench 5x5 245,245,245,245,245 (If I hit 5 reps each set I go up 5LBs next week)
BB Incline 3 sets of 6to8
BB decline 3 sets of 6to8
Flys/Pushup super set 3 sets of 10
Tri
Scull Crushers 5x5 125,125,125,125,125
Dips 3 sets until failure
Cable pulldowns 3 sets of 6to8
(Day 2) OFF
(Day 3)
*Back/Bi*
Back
Deadlifts 5x5 375,375,375,375,375
Pull ups 5x5
seated cable rows 3x6to8
Reverse flys 3x10
Bis
Consintration curls 5x5 90,90,90,90,90
DB curls 3x6x8
BB curls 3x6x8
(Day 4)
*Legs/Shoulders*
squats 5x5
leg extensions 3 sets of 6to8
Leg curls 3 sets of 6-8
Calf raises 3 sets of 10
(Day 5) Repeat back to Chest/Tri
Im 27, 6ft 1 240lbs, Quessing my BF% to be around 18%, been training for 2 years.
Max lifts are
Bench 315
Deadlift 425
Military press 225
squat 375
I wanted to do a 5x5 routine where I hit each muscle every 4th day. I am hoping to gain strength and size and to get past some platues. I am mostly conserned with chest day as my chest is stubern and wont get big. From what I understand is I should try and raise the weight by 5 lbs every time I do a major coumpond 5x5 workout. If I cant stay at the weight untill I can hit it 5x5 then up it 5 LBS.
Please look at my routine and give me your input and advice, Thanks in advance.
(DAY 1)
*CHEST/TRI*
Chest
BB Flat bench 5x5 245,245,245,245,245 (If I hit 5 reps each set I go up 5LBs next week)
BB Incline 3 sets of 6to8
BB decline 3 sets of 6to8
Flys/Pushup super set 3 sets of 10
Tri
Scull Crushers 5x5 125,125,125,125,125
Dips 3 sets until failure
Cable pulldowns 3 sets of 6to8
(Day 2) OFF
(Day 3)
*Back/Bi*
Back
Deadlifts 5x5 375,375,375,375,375
Pull ups 5x5
seated cable rows 3x6to8
Reverse flys 3x10
Bis
Consintration curls 5x5 90,90,90,90,90
DB curls 3x6x8
BB curls 3x6x8
(Day 4)
*Legs/Shoulders*
squats 5x5
leg extensions 3 sets of 6to8
Leg curls 3 sets of 6-8
Calf raises 3 sets of 10
(Day 5) Repeat back to Chest/Tri
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