My new Updated routine Help Need - UK-Muscle Body Building Community

rob_69er · 12-10-2006, 10:35 PM

Hey, I posted a routine of mine about 2 months ago, I have now changed it around a bit,
Just wondering if any one see's any thing wrong / needs changing.
Many thanks.

5 min run = Warm up
I'm planning to do 5 Reps of every Set.
The weight, I'm going to keep adding 5Kg each week untill i cant do the 5 reps on set 5.

(I havn't added the weight's im lifting atm as i have only just got started so there not added up yet)

invisiblekid · 13-10-2006, 11:29 AM

No flat bench or pullups/pulldowns? Also, you don't seem to have any Hamstring exercises? I mean squats will work your hams, but I'd have something like legs curls or maybe s/l deads.

Are you basing this routine on the 5x5 routine? If so, I thought you should have a 5x5 core (bench, dead, squat) and then 2 x 8 for your other exercises? Not sure though - Big probably will know the ins and outs better than anyone?

rob_69er · 13-10-2006, 01:43 PM

Quote:

Originally Posted by invisiblekid

No flat bench or pullups/pulldowns? Also, you don't seem to have any Hamstring exercises? I mean squats will work your hams, but I'd have something like legs curls or maybe s/l deads.

Are you basing this routine on the 5x5 routine? If so, I thought you should have a 5x5 core (bench, dead, squat) and then 2 x 8 for your other exercises? Not sure though - Big probably will know the ins and outs better than anyone?

I was going to add pull up's But i don't have access to a gym i'm doing this at home with limit stuff. ( out of my work out days, Wheres best to add the flat bench 'Sunday / chest / Triceps ? )

Also this isn't really based on nothing just put it together the other week, ( might of took ideas from places cant remember lol )

invisiblekid · 13-10-2006, 02:14 PM

I generally stick to 3 x 8-12 reps - throw in some rest/pause work and dropsets from time to time, but after ready what Big said in another thread I'm seriously thinking about changing the way I train.
If you like the 5x5 style do a google search for the 5x5 and see what you think. Also read here: http://www.steroidology.com/forum/showthread.php?t=661 . Not sure if 5x5 for each exercise would lead to overtraining - depends if you are going to failure or not I guess.

I do my shoulders on a seperate day to chest and tris - so I'm not 100% this will apply with your way of training, but my Chest day looks like this:

Flat Bench
Incline DB Bench
Dips for chest - but also hit Tris and Delts hard.
Flies
Pushdowns and/or Skull Crushers and/or Close Grip Bench (depeding on how I feel)

Could you maybe do pull ups on a door frame?

rob_69er · 13-10-2006, 03:22 PM

Quote:

Originally Posted by invisiblekid

I generally stick to 3 x 8-12 reps - throw in some rest/pause work and dropsets from time to time, but after ready what Big said in another thread I'm seriously thinking about changing the way I train.
If you like the 5x5 style do a google search for the 5x5 and see what you think. Also read here: http://www.steroidology.com/forum/showthread.php?t=661 . Not sure if 5x5 for each exercise would lead to overtraining - depends if you are going to failure or not I guess.

I do my shoulders on a seperate day to chest and tris - so I'm not 100% this will apply with your way of training, but my Chest day looks like this:

Flat Bench
Incline DB Bench
Dips for chest - but also hit Tris and Delts hard.
Flies
Pushdowns and/or Skull Crushers and/or Close Grip Bench (depeding on how I feel)

Could you maybe do pull ups on a door frame?

Cheers for the link its a good read :-)
I was doing a 3 x 8-12 reps for about 3 months, now changed to this 5 x 5 just to give the body a change really.

As for door frames i'm living in a cottage atm, and its not very strong lol.

Thinking about adding Flat bench to 'day1'. or will that be 'OVertraining'

invisiblekid · 13-10-2006, 05:09 PM

I think 5x5 flat bench then 5x5 incline probably would be overtraining.

Day 1
Chest
Flat bench 5x5
Incline dumbell press 2 x 8-10
Incline flies 2 x 8-10
Dips - 2 x 8-10

After reading some more about the 5x5 - its advisable for you to give arms their own day if you are going to follow a strict 5x5 routine. Depends how much you want to move from your current workout.

You basically pick a core and do 5x5 for that then 2 x 8-10 for another 2 - 3 exercises.

romeo69 · 13-10-2006, 06:08 PM

I've done 5x5 before on all my lifts, so say-
Day one- incline brench
dips
db-military press ( shoulders )
side rasies seated.
skull crushers

Day 2- squats
lunge's
calves

Day3- Deads
bent over rows
b- curls
db curls(incline)

On ur last set add 2.5 kg on each week, to wot u top lift was.

13-10-2006, 11:29 AM	#2 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	No flat bench or pullups/pulldowns? Also, you don't seem to have any Hamstring exercises? I mean squats will work your hams, but I'd have something like legs curls or maybe s/l deads. Are you basing this routine on the 5x5 routine? If so, I thought you should have a 5x5 core (bench, dead, squat) and then 2 x 8 for your other exercises? Not sure though - Big probably will know the ins and outs better than anyone? __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

13-10-2006, 02:14 PM	#4 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	I generally stick to 3 x 8-12 reps - throw in some rest/pause work and dropsets from time to time, but after ready what Big said in another thread I'm seriously thinking about changing the way I train. If you like the 5x5 style do a google search for the 5x5 and see what you think. Also read here: http://www.steroidology.com/forum/showthread.php?t=661 . Not sure if 5x5 for each exercise would lead to overtraining - depends if you are going to failure or not I guess. I do my shoulders on a seperate day to chest and tris - so I'm not 100% this will apply with your way of training, but my Chest day looks like this: Flat Bench Incline DB Bench Dips for chest - but also hit Tris and Delts hard. Flies Pushdowns and/or Skull Crushers and/or Close Grip Bench (depeding on how I feel) Could you maybe do pull ups on a door frame? __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

13-10-2006, 05:09 PM	#6 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	I think 5x5 flat bench then 5x5 incline probably would be overtraining. Day 1 Chest Flat bench 5x5 Incline dumbell press 2 x 8-10 Incline flies 2 x 8-10 Dips - 2 x 8-10 After reading some more about the 5x5 - its advisable for you to give arms their own day if you are going to follow a strict 5x5 routine. Depends how much you want to move from your current workout. You basically pick a core and do 5x5 for that then 2 x 8-10 for another 2 - 3 exercises. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

13-10-2006, 06:08 PM	#7 (permalink)
romeo69 Little Boy Who Likes To Dress Up! Join Date: Sep 2005 Posts: 771	I've done 5x5 before on all my lifts, so say- Day one- incline brench dips db-military press ( shoulders ) side rasies seated. skull crushers Day 2- squats lunge's calves Day3- Deads bent over rows b- curls db curls(incline) On ur last set add 2.5 kg on each week, to wot u top lift was. __________________ Gods gift to all (well i got to keep myself going)