bronson

Incase you don't know

Workout A
Squats 3 x 5
Military Press 3 x 5
Bent Over Rows 3 x5
Chin ups 2 x 8
Abs

Squats 3 x 5
Bench Press 3 x 5
Deadlift 1 x 5
Dips 2 x 8
Abs


This is a decent routine, I've gained strength off it, but squatting heavy every workout is killing me. My motivation is dying because I know what's about to happen, the excitement just isn't really there, especially with gains slowing down. I've been training for 3 years now, 19years old, 15.5 stone, 20% bodyfat. Anyone help me out with a new routine?:lift:

chrisj22

You could do a 2 day routine cutting squats down to once per week, like so;

Workout 1:

Squats - 5 x 5

SLDL (or lying leg curls) - 2 x 15

Bench - 4 x 5

OHP (or any type of shoulder press) - 3 x 5

Close-grip bench press - 2 sets to failure


Workout 2.

Deadlifts - 5 x 5

Side lats - 2 x 10

Bent over rows - 4 x 5

Pulldowns (or chins) - 2 x 10

Bicep curl - 2 x 10

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bronson

Looks pretty solid George Abidigwengo, lol, is this what you do yourself?

chrisj22

Certainly is.

My big lifts are going up & that's all that matters to me TBH. With strength comes size.

Is there any reason why you train twice a week? I'm curious as I train twice a week you see.

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bronson

Sorry, I apologise.

I work out 3 times a week.

So it'd be.
Week 1: Workout A, Workout B, Workout A
Week 2: Workout B, Workout A, Workout B

I try to increase the main lifts every week.

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Stats:
19 years old.
6ft tall.
15.5 stone ~ 98.5kg
Bodyfat ~ 20%

Max lifts (for 5 reps)
Deadlift: 130kg
Squat: 95kg
Bench Press: 80kg
Military Press: 60kg
Pendlay Row: 50kg