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monday_ chest
bench press 5x5
incline bench press 5x5
2 sets of flys 10 to 12 reps
tuesday_ back and bis and traps
chin ups (until failure)
Deads 5x5
Bentover rows 5x5
3 sets of bicep curls 6 _8 reps
2 sets of preacher curls 10_12 reps
3 sets of shrugs 10_ 12 reps
wednesday_ rest
thursday _shoulders and tris
5x5 seated shoulder press
3 sets of seated dumbell laterial raises 10_12 reps
5x5 BB close grip bench press
2 sets of cable pushdowns at 12 to 15 reps ( is this to much to add?)
friday_ legs
squats 5x5
leg press 5 sets at 12 to 15 reps
should i add 2 sets of stiff leged deadlifts at say 12 to 15 reps
i would train 3 times a week but i realy do not like training shoulders or tris after chest it just is a killer i cant perform properly or is 3 days a week a neccessity when on 5x5
is this to much volume and is there enough back work? also is there any specific rest time in between sets for 5x5, i normaly rest between 2 and 3 minutes
thanks
bench press 5x5
incline bench press 5x5
2 sets of flys 10 to 12 reps
tuesday_ back and bis and traps
chin ups (until failure)
Deads 5x5
Bentover rows 5x5
3 sets of bicep curls 6 _8 reps
2 sets of preacher curls 10_12 reps
3 sets of shrugs 10_ 12 reps
wednesday_ rest
thursday _shoulders and tris
5x5 seated shoulder press
3 sets of seated dumbell laterial raises 10_12 reps
5x5 BB close grip bench press
2 sets of cable pushdowns at 12 to 15 reps ( is this to much to add?)
friday_ legs
squats 5x5
leg press 5 sets at 12 to 15 reps
should i add 2 sets of stiff leged deadlifts at say 12 to 15 reps
i would train 3 times a week but i realy do not like training shoulders or tris after chest it just is a killer i cant perform properly or is 3 days a week a neccessity when on 5x5
is this to much volume and is there enough back work? also is there any specific rest time in between sets for 5x5, i normaly rest between 2 and 3 minutes
thanks
