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Yeah I read the 5x5 thread some where and modified it instead of 2x8 did 2x10. I am getting back into lifting so to be honest I am lifting pretty weak to what I could so I wanted to build my lifts back up to a decent weight then I will swich it up.
Tell me what you think...PLZ
- Thread starter superqt4u2nv
- Start date
lucidblue
New member
Since you are working out 4 days, why not split this into 4 days of different lifts? You should have a 5x5 for each major muscle group and then 2 other lifts for the same muscle group. I'm doing a 5x5 now. Right now you are only doing it for legs and chest. Here's my split:
Day 1: Chest/Abs
DB Flat Bench 5x5
Hammer Strength Incline Press 2x8-10
Standing Cable Fly 2x8-10
Hanging Leg Raises 3x15
Weighted Crunches 3x15
Obliques with medicine ball 3x15/side
Bicycle Upper Body Moving 3x30
20 min HIIT and 15-20 min regular cardio
Day 2: Legs
Squats 5x5
SLDL 2x8-10
DB Lunges 2x8-10
Calf Raises 2x12
Seated Calf Raises 2x12
Day 3: Cardio
40 min cardio
Day 4: Triceps/Biceps
BB Curl 5x5
Hammer Curls 2x8-10
Close Grip Bench 5x5
Skullcrushers 2x8-10
Tricep Pushdown 2x8-10
30 min Cardio
Day 5: Back/Shoulders
Good Mornings 5x5
BB Rows 2x8-10
Assisted Pullups 2x8-10
DB Shrugs 2x8-10
Back Extensions 2x8-10
DB Shoulder Press 5x5
Rear Delt 2x8-10
Lateral Raises 2x8-10
Rotator Rehab
30 min Cardio
Day 6: Rest
Day 7: Cardio/Abs
Hanging Leg Raises 3x15
Weighted Crunches 3x15
Obliques with medicine ball 3x15/side
Bicycle Upper Body Moving 3x3
20 min HIIT and 15-20 min regular cardio [/B]
You should read needsize's 5x5 training thread on the training board.
http://boards.elitefitness.com/forum/showthread.php?threadid=204402
Day 1: Chest/Abs
DB Flat Bench 5x5
Hammer Strength Incline Press 2x8-10
Standing Cable Fly 2x8-10
Hanging Leg Raises 3x15
Weighted Crunches 3x15
Obliques with medicine ball 3x15/side
Bicycle Upper Body Moving 3x30
20 min HIIT and 15-20 min regular cardio
Day 2: Legs
Squats 5x5
SLDL 2x8-10
DB Lunges 2x8-10
Calf Raises 2x12
Seated Calf Raises 2x12
Day 3: Cardio
40 min cardio
Day 4: Triceps/Biceps
BB Curl 5x5
Hammer Curls 2x8-10
Close Grip Bench 5x5
Skullcrushers 2x8-10
Tricep Pushdown 2x8-10
30 min Cardio
Day 5: Back/Shoulders
Good Mornings 5x5
BB Rows 2x8-10
Assisted Pullups 2x8-10
DB Shrugs 2x8-10
Back Extensions 2x8-10
DB Shoulder Press 5x5
Rear Delt 2x8-10
Lateral Raises 2x8-10
Rotator Rehab
30 min Cardio
Day 6: Rest
Day 7: Cardio/Abs
Hanging Leg Raises 3x15
Weighted Crunches 3x15
Obliques with medicine ball 3x15/side
Bicycle Upper Body Moving 3x3
20 min HIIT and 15-20 min regular cardio [/B]
You should read needsize's 5x5 training thread on the training board.
http://boards.elitefitness.com/forum/showthread.php?threadid=204402
Last edited:
Thanks Lucid Blue. What is a good morning?
Not sure maybe I could modify your program to fit me. I can only make it to the gym 4 times a week. I have two jobs so sometimes even 4 times is a challenge. I did read the 5x5 thread. The reason I am train upper and lower twice a week is I read a thread in training can't remember the name of it. It was basically about train muscle groups more than once week and how they adapt to it. I know from experience that the summer my legs were in the best shape ever I was when I was working two jobs and running my ass off at both of them. As well as training limited amounts.
I want to see rapid results and to be honest I have only be doing it for about a month but I do see some progress in my muscle tone already.
Not sure maybe I could modify your program to fit me. I can only make it to the gym 4 times a week. I have two jobs so sometimes even 4 times is a challenge. I did read the 5x5 thread. The reason I am train upper and lower twice a week is I read a thread in training can't remember the name of it. It was basically about train muscle groups more than once week and how they adapt to it. I know from experience that the summer my legs were in the best shape ever I was when I was working two jobs and running my ass off at both of them. As well as training limited amounts.
I want to see rapid results and to be honest I have only be doing it for about a month but I do see some progress in my muscle tone already.
Nonerz
New member
This is all I could find, but I know there are variations...dayna4u2nv said:
Barbell Bent Knee Good Morning
2Shy
New member
I can't find the Links sticky or the Asylum video link, but here are some others I found for you.
http://www.joeskopec.com/assist.html
(Scroll down to find the exercises here)
http://www.olympus.net/personal/cablebar/GMOB.htm
(No vid, but good, step-by-step description)
http://www.joeskopec.com/assist.html
(Scroll down to find the exercises here)
http://www.olympus.net/personal/cablebar/GMOB.htm
(No vid, but good, step-by-step description)
Hey Thanks Ladies,
I have seen those before just didn't know what thewy were called!
I have seen those before just didn't know what thewy were called!
Hey Lucid Blue,
I think I am going to try the weight routine you posted. Seems to make more sense the more I think about it. I will keep you posted on my progress with it next week.
I think I am going to try the weight routine you posted. Seems to make more sense the more I think about it. I will keep you posted on my progress with it next week.
Do you do the 5x5 first our last?
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