Spatts -- got a ?

[jenscats5]

Was looking at your sticky about the 5x5 training thing on the training board & am a little confuzzled about it. Is the 5x5 a routine where you do 5 sets of an exercise with 5 reps for each set?? Could ya 'splain it to me a bit more?

Oh & how do I know which exercises to pick? 2-3 per body part trained I guess?

 

[lucidblue]

I'm not Spatts, but I did just start using a 5x5 routine. I have a thread on the training board for people to critique it, but I'll just post the w/o here. So far, I really like this it.

Day 1: Back/Shoulders
Lat Pulldown 5x5
Bent over DB Rows 2x8-10
DB Shrugs 2x8-10
Back Extensions 2x8-10

DB Shoulder Press 5x5
Rear Delt 2x8-10
Lateral Raises 2x8-10
Rotator Rehab

20 min HIIT

Day 2: Legs/Abs
Squats 5x5
SLDL 2x8-10
DB Lunges 2x8-10
Calf Raises 2x12
Seated Calf Raises 2x12

Hanging Leg Raises 3x15
Weighted Crunches 3x15
Weighted Oblique Crunches 3x15/side
Bicycle Upper Body Moving 3x30

Day 3: Rest

Day 4: Triceps/Biceps/Abs
BB Curl 5x5
DB Incline Curl 2x8-10

Close Grip Bench 5x5
Tricep Pushdown 2x8-10
Skullcrushers 2x8-10

20 min HIIT

Day 5: Chest/Abs
DB Flat Bench 5x5
Hammer Strength Incline Press 2x8-10
Standing Cable Fly 2x8-10

Hanging Leg Raises 3x15
Weighted Crunches 3x15
Weighted Oblique Crunches 3x15/side
Bicycle Upper Body Moving 3x30

30 min Stairmaster

 

[jenscats5]

Hey Lucid Thanks!! But why is it called a 5x5?? Cuz it's a 5 day routine?

I'm going to print your split up & save it cuz it's looks really good!! Thanks!!

 

[spatts]

Look at the set/rep range on the first exercise of each day...

 

[jenscats5]

This may sound dumb, but I expected ALL the exercises to be 5 sets with 5 reps apiece for some reason, not just the first one.

Thanks!

 

[spatts]

Nope. Once of the reasons I like 5 x 5 is because it incorporates heavy compounds in a low rep range, and lighter isolated high rep moves...similar to WSB and DFHT.

 

[jenscats5]

Thank you. I think I'll try it out.

 

[Shak]

Lucid -

Just out of curiousity, how come you chose lat pulldowns for back instead of deadlifts?

 

[spatts]

Yeah, I would think BB rows or deads would be the main move on a day like that.

 

[Shak]

Spatts -

How often, if ever, will you change up the 5X5 exercise? For example, if I start with flat bench 5X5, should I continue with that exercise every week, or exchange it with something else, say incline dumbell press, after a certain amount of time?

-thanks-