Help Please

[Cobin]

Monday: Back/Bi
Chin Ups 10-8-6 ( I will start off with Bodyweight and Increase with weights)
Deadlift I could used help with this, what would be better for overall back growth? 5x5, 3 sets of 10-8-6 or 20rep DL?
Bentover row 10-8-6

What else would be good for back? That’s all I could come up with.

Bi’s
Barbell Curl, What would you suggest for strength and size in the bi’s? 5x5, or 10-8-6 or maybe 21’s?
Preacher Curl 10-8-6
Concentration Curl 10-8-6
Maybe One arm dumbbell curls depending on what you guys say about the barbell curls because the other two excercises alone are 9 sets.



Wednesday: Leg/Shoulders
Squats, once again best opinion on this 5x5 , 3 sets or 20rep?
GoodMornings (Never did these) 5x5,20rep or 3 sets?
Seated calve raises 2 sets of 20 reps

Any other good exercises you guys have for legs?

Shoulders
Barbell Military Press 3 sets 10-8-6
Dumbell Front Raise 12-10-8
Uprightrow 10-8-6
Seated Rear Lateral Raise 10-8-6
http://www.exrx.net/WeightExercises/DeltoidPosterior/DBSeatedRearLateralRaise.html

Should I 5x5 anything for shoulders? Any other exercises you guys know that are good?

Friday: Chest/Tri
Barbell Bench press 5x5, or 10-8-6?
Incline Barbell Bench press 10-8-6
Dumbell Press 10-8-6
Incline Dumbell Press 10-8-6
Dips ( There are two ways to do dips should I do them differently for tri’s and chest? I was gonna do dips for both) 10-8-6

If this is to much volume I can switch it up, one week barbell bench with db incline, next db bench with barbell incline etc Let me know.


Tri’s
Close Grip Bench 10-8-6 or 5x5?
Dips 10-8-6( There are two ways to do dips should I do them differently for tri’s and chest? I was gonna do dips for both)
FrenchCurls 10-8-6 or Tricep Kickbacks


Tri’s may vary week from week sometimes I will do skull crushers or something else how does this sound?


Tried keeping it simple, I apreciate any help anyone has to offer. I don't know if I should 5x5 or do normal sets on alot of my stuff. Please help me. My goals are size/strength in that order. Gonna bulk with this routine and go all out so I want it to be top notch. Thanks

 

[skaman607]

I'd go with 5x5 for DL, squats, and bench, probably higher reps for anything else, and I'd say from personal experience don't do skull crushers they will majorly fu<k up your elbows

 

[jeremys]

i'd do deadlifts before pullups

 

[Cobin]

i'd do deadlifts before pullups

I'll do that, thanks jeremys and skaman.


Anyone else, is my training to much volume or does it look solid? Know of anymore excercises for back, or basically see anything wrong with it? Thanks

 

[jeremys]

i personally wouldnt do 20-rep deads. they're the devil

that looks like enough for back. you got deads, rows, pullups, i cant think of anything else basic at the moment.

i definately think 9 sets is enough for bi's.

goodmorning's are not something to be ballsy with. it's my opinion that you should do lower reps, or you could fuck yourself up

from what i've heard and from what i've experienced, 4-5 higher-rep sets usually work best for calves. for most people, it takes a lot of volume for these babies

also, depending on how you are built and how your form is, it may be dangerous to do dips for chest (where your shoulders are in front of your chest). if your shoulders ever start to hurt, dont do them that way

thats all i can think of right now

 

[jeremys]

thats all i can think of right now

ok, i lied

for legs, squats are definately good but you may want to do some extra quad work such as extensions or front squats(these work great for me) and SLDL, glute/ham raise, and maybe leg curls for hams.

you may not need to do any forearm work with the chins and deads and curls, etc. but you might need direct work. you could just wait and see

 

[Cobin]

ok, i lied

for legs, squats are definately good but you may want to do some extra quad work such as extensions or front squats(these work great for me) and SLDL, glute/ham raise, and maybe leg curls for hams.

you may not need to do any forearm work with the chins and deads and curls, etc. but you might need direct work. you could just wait and see

Thanks, so you think I should 5x5 the squats, add some front squats and assitance works to my quads, that looks good. I put up GM cause I never tried them and didn't want to hear what people said about leg press. But I will probably just do leg press. I am gonna write it out again and repost it. Also I plan on doing forearm and neck work just didn't put it up there, I want a bigger neck for my traps to go into. That reminds me I didn't put anything for traps in there, totally forgot them, should I do them on back day? Also I want to focus on widening my back, will the back routine I got now be enough you think? Keep coming up with questions, what about barbell curls 5x5 or 10-8-6? I would prefer size rather then strength in my bi's, although I do want them alittle stronger.

 

[jeremys]

i've heard good things about weighted dips. i will be doing traps on back day

 

[Cobin]

I will do dips for tri's and take them out of my chest routine and maybe add declines everyonce and awhile, but hows my chest routine look otherwise? I like mixing it up with db's and barbells. I wil ltake away the dips and add flys.

 

[jeremys]

wait! i meant weighted PULLUPS. dont know how i got them mixed up. sorry

as for chest, now that i know correct bench form, chest doesnt do much in the lift, if any. i had great results with just flat heavy DB presses for chest. i've never done incline for anything. im going to try, it just seems like a weird/dangerous angle to me