Changing it up from Old School

[PackAttack]

hola, fellas, my dumb ass has some questions.

I Just came off the 3 day 5 x 5 old skool routine, and am switching it up to a 5 day split (see below) to shock the bod, but I have a few ???'s about some movements. Corn, this is one of yours/frorider's old routines, so I know you know...BTW, the old skool routine was mfing PAINFUL, but my legs are solid, my squat went up from 150 to 225, just past parallel. I'm still a puny little bitch by all means, but getting larger, and after summer's over, ITS MASS TIME.

STRAIGHT ARM PULLDOWNS? is this where you stand in front of high cable with a straight bar and pull the weight down, keeping your arms straight?

INCLINE LAT RAISES? Stand/kneel face-first into an incline pad, hold DB's in hands, raise them laterally to shoulder height, then back down?


BEHIND THE BACK SIDE CABLE LATS? Use double cable station, lower the attachment to the ground, bend over almost 90 degrees (chest almost parallel to floor), raise weights laterally?

Help a homie out, will ya?



Monday - Chest

Flat Bench 4 sets of 12-6 reps
Incline Fyles 3 sets of 10-12 reps(2 second pause on stretch)
Pec-dec or Cable Crossover - 3 sets of 10-12 reps (2 second hold on contraction)

Tues - Back

Chins 4 sets of 12-6 reps
Pullovers - 3 sets of 10-12 with 2 second pause on stretch
Straight-Arm pulldowns - 3 sets of 10-12 with pause on contraction
(SEATED CABLE ROW 3 SETS OF 8-12 REPS) USE STRAIGHT BAR AND PULL TO CLAVICLE.
WRAPPED HANGS (WRAP A TOWEL AROUND CHIN UP BAR, 3 SETS OF HANGS FOR AS LONG AS POSSIBLE
Abs – 20 minute routine

Wed - Legs

Squats - 3 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps with 2 second pause on contraction
Stiff-Deads - 3 sets of 12-6 reps with 2 second pause at stretch
Leg Curls - 3 sets of 10-12 with pause on contraction
2 X 20 STANDING TOE RAISES (LAST SET A DROP SET)
2 X 20 SEATED TOE RAISES (LAST SET A DROP SET)

Thur - Shoulders

(STANDING BARBELL) Military Press 4 sets of 12-6 reps
Incline Lateral Raises 3 sets of 10-12 with 2 second pause at stretch
Behind the back side cable laterals - 3 sets of 10-12 with 2 second pause at contraction
MILITARY PRESS MACHINE, FACED TOWARDS BACK PAD 2 X 10
Abs -- 20 minute routine


Fri - Arms

Barbell/Preacher Curls 4 sets of 12-6
Incline Curls - 3 sets of 10-12 with 2 second pause at stretch
Concentration Curls 3 sets of 10-12 with 2 second pause at contraction
(WEIGHTED) Dips 4 sets of 12-6
Dumbell French Press - 3 sets of 10-12 with 2 second pause at stretch
Kickbacks - 3 sets of 10-12 with 2 second hold at contraction
WRIST CURLS 3 SETS OF 10-12
REVERSE WRIST CURLS 3 SETS OF 10-12

 

[PackAttack]

bippity bump

just bumpin'

 

[gettinlarger]

pec dec/cables are not necessary after flyes. i suggest throwing in some dips or a db press.

for back, throw deadlifts in. conventional style. instead of cable rows, do bent over db rows or t-bars. they are absolutely awesome.

and for your tris, maybe throw some skullcrushers in. my tris blew up when i started them.

other than these few minor suggestions, i think it looks good. keep it growing man.