Please Scroll Down to See Forums Below hey guys...i'd appreciate it if you guys would help me put together a routine...in 6'1 180 13%bf been liftin for a couple years pretty serious...jus started getting my diet in check the last couple months...neways i wanna do something like lifting every 3-4 times a week with heavy compound movements....so if the big dogs around here can help me make a routine i'd appreciate it...
help with a new routine
- Thread starter pjpballa
- Start date
thanks 4 the link...this is what ive come up with....ne input would be appreciated...
Mon Flat Bench 5x5
Incline DB Press 2x8-10
Flat Bench Fly 2x8-10
Military Press 5x5
Shrugs 2x8-10
lateral Raise
Tues
Pullups 4x max
Dead Lift 5x5
Barbell Rows 5x5
Lat pulldown 2x8-10
Wed Off
Thurs Squats 5x5
Leg curls 2x8-10
Leg exten 2x8-10
nelson's calve routine
Fri Barbell Curls 5x5 \
Close Grip 5x5 / superset
incline db curls 2x8-10 \
overhead db ext 2x8-10 / superset
Mon Flat Bench 5x5
Incline DB Press 2x8-10
Flat Bench Fly 2x8-10
Military Press 5x5
Shrugs 2x8-10
lateral Raise
Tues
Pullups 4x max
Dead Lift 5x5
Barbell Rows 5x5
Lat pulldown 2x8-10
Wed Off
Thurs Squats 5x5
Leg curls 2x8-10
Leg exten 2x8-10
nelson's calve routine
Fri Barbell Curls 5x5 \
Close Grip 5x5 / superset
incline db curls 2x8-10 \
overhead db ext 2x8-10 / superset
D
Debaser
Guest
pjpballa said:
A couple concerns:
1. I would eliminate leg extensions and flyes. These exercises are hazardous to your knees and shoulders, respectively. Also, leg extensions aren't going to do much of anything but slow your recovery, given that you just did 5 hard sets of squats.
2. You have a lot of overlap. Benches, and especially inclines hit the shoulders pretty hard. Then you have overhead presses, and THEN you have lateral raises after that. To much for 1 workout IMO.
3. That's a lot of armwork. I know of several guys who have 19"+ inch arms doing 2 sets or less (some even do no direct armwork whatsoever). I'm debating whether it's truly necessary at all, but regardless you don't need all that volume and certainly not on a separate day.
4. No gripwork. I'm discovering the importance of this more and more daily. Not only will a monster grip give you bigger forearms, but you won't need the crutch of grip support. You can be a big squatter/deadlifter, but still be poor in the area of functional strength due to a weak grip.
5. No reverse hyper/back extension exercise. While there are some very important accessory movements you need to look into (L-flyes especially) this one is an absolute must.
Here is how I would modify the routine. Note that I do 5x5 with the first 2 sets as warmups, and then 3 HARD sets of 5--this is more than enough to stimulate growth, natural or "enhanced." In fact this is almost the exact program I'm doing as a precursor to dinosaur training.
Monday
Bench Press 5x5
Row (Barbell or hammer) 5x5
Farmer's Walk, 2 trips of 200-300 feet. The weight should be dropping out of your hands or close to it by the end of each trip.
Wednesday
Overhead Press 5x5
Hyperextensions 5x5
Ab work (crunch, leg raises and side bends)
Friday
Squat 5x5
Curl 5x5
Stiff-legged Deadlift 2 x 10
Then do a static hold with the bar. Squeeze the bar as hard as you can with as much weight as possible for 60 seconds. Do this twice. A thick bar would be better if you had access to one.
