Check Out This Routine<<<<< - UK-Muscle Body Building Community

offo · 29-10-2007, 06:05 PM

I found this routine somewhere on uk-M but I don't know where can someone lay claim to it? because there was a second routine to go with this 5x5. But the other reason I ask is cuz I wanna know what you guys think of it.. I always thought shoulders and back would work well together on the same day but anyway what u lot think?

SATURDAY - Chest/Tri
5 Min warm-up
Dumbell Flat Bench - 4 sets 6-8 reps
Weighted Dips For Chest - 4 sets 6-8 reps (last set to failure) I wont do these
Incline Dumbell Fly- 4 sets 6-8 reps (last set to failure)
Skull Crushers - 3 sets 6-8 reps (or close grip bench press)
overhead cable presses 3 sets 6-8 reps (last set to fail) (or close grip bench presses)

SUNDAY - Back/Bi
5 min warm-up
Deadlifts 4 sets 6-8 reps (last set to failure)
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Lat pulldowns 3 sets 6-8 reps (last set to fail)
(I would prefer you to do chins instead though if you are strong enough to lift your bodyweight)
Barbell Bicep curl 3 sets 6-8 reps
One arm Dumbell Hammer curls 3 sets 6-8 reps

MONDAY
REST & Cardio (30 mins swimming before brekkie approx 40 lengths)

TUESDAY - Delts/traps
5 min warm-up
Seated Dumbell military press 3 sets 6-8 reps
Lateral dumbell raises (side) 3 sets 6-8 reps (last to fail)
Barbell Shrugs 5 sets 6-8 reps

WEDNESDAY
REST & Cardio (30 mins swimming b4 brekkie)

THURSDAY - Legs & Abs
5 min warm-up
Barbell Squats 4 sets 6-8 reps
Stiff Legged Dead Lifts 3 sets 6-8 reps
Calf Raises 4 sets 8-10 reps (last set to fail)
Weighted Swiss Ball crunches 4x sets 6-8 reps I wont do this
hanging leg raises 4x sets 6-8 reps I wont do this
Dumbell side bends 3x sets 6-8 reps I wont do this

FRIDAY
REST & Cardio (30 mins swim b4 brekkie)

[SEE END OF POST FOR ALTERNATE ROUTINE TO CHANGE TO WHEN YOU HIT PLATEAU

Bulldozer · 29-10-2007, 06:08 PM

Way too advanced for you bud.

Keep it simple

offo · 29-10-2007, 06:19 PM

Bull I could do with help on a simple routine i mean just bentover rows...military press bench press deads squats right?

Bulldozer · 29-10-2007, 06:22 PM

Quote:

Originally Posted by offo

Bull I could do with help on a simple routine i mean just bentover rows...military press bench press deads squats right?

How many days a week do you wanna workout ?

Sure everyone will help you out bro, but IMO you need to keep it real simple for the time being.

Con · 29-10-2007, 06:26 PM

Monday
chin ups 3 sets
deadlifts 3 sets
tbar rows 3 sets
barbell curl 2 sets
hammer curls 2 sets
incline sit ups 3 sets
wednesday
bench press 3 sets
incline bench press 3 sets
over head press 3 sets
dips 3 sets
friday
squats 10 sets
hamstring curls 6 sets
calve raises 6 sets

Some thing like that is what i would do, sets dont include warm up.

offo · 29-10-2007, 06:26 PM

about 3 days mate

offo · 29-10-2007, 06:29 PM

Aww thanks con mate but is there another excercise to replace bench?? cuz i suck at that and its awkward

Con · 29-10-2007, 06:42 PM

Sure not mad into flat bench my self but a lot of people are tbh incline bench does the job fine but you could try decline bench as thats a very different groove.

TH&S · 29-10-2007, 09:37 PM

Quote:

Originally Posted by offo

Aww thanks con mate but is there another excercise to replace bench?? cuz i suck at that and its awkward

Flat Bench
Incline Bench
Decline Bench

Done with your choice of DBs or a BB.

Be patient and progress will appear.

offo · 30-10-2007, 12:13 AM

Con this will hit all my muscles right? there are some excercises like chins and dips that i dont think i am strong enough yet for!

Con · 30-10-2007, 12:23 AM

Quote:

Originally Posted by offo

Con this will hit all my muscles right? there are some excercises like chins and dips that i dont think i am strong enough yet for!

Yes it will IMO.

29-10-2007, 06:05 PM	#1 (permalink)
offo Getting HUGE! Join Date: Apr 2006 Posts: 2,097	Check Out This Routine<<<<< I found this routine somewhere on uk-M but I don't know where can someone lay claim to it? because there was a second routine to go with this 5x5. But the other reason I ask is cuz I wanna know what you guys think of it.. I always thought shoulders and back would work well together on the same day but anyway what u lot think? SATURDAY - Chest/Tri 5 Min warm-up Dumbell Flat Bench - 4 sets 6-8 reps Weighted Dips For Chest - 4 sets 6-8 reps (last set to failure) I wont do these Incline Dumbell Fly- 4 sets 6-8 reps (last set to failure) Skull Crushers - 3 sets 6-8 reps (or close grip bench press) overhead cable presses 3 sets 6-8 reps (last set to fail) (or close grip bench presses) SUNDAY - Back/Bi 5 min warm-up Deadlifts 4 sets 6-8 reps (last set to failure) Bent Over One Arm Dumbell Rows 4 sets 6-8 reps Lat pulldowns 3 sets 6-8 reps (last set to fail) (I would prefer you to do chins instead though if you are strong enough to lift your bodyweight) Barbell Bicep curl 3 sets 6-8 reps One arm Dumbell Hammer curls 3 sets 6-8 reps MONDAY REST & Cardio (30 mins swimming before brekkie approx 40 lengths) TUESDAY - Delts/traps 5 min warm-up Seated Dumbell military press 3 sets 6-8 reps Lateral dumbell raises (side) 3 sets 6-8 reps (last to fail) Barbell Shrugs 5 sets 6-8 reps WEDNESDAY REST & Cardio (30 mins swimming b4 brekkie) THURSDAY - Legs & Abs 5 min warm-up Barbell Squats 4 sets 6-8 reps Stiff Legged Dead Lifts 3 sets 6-8 reps Calf Raises 4 sets 8-10 reps (last set to fail) Weighted Swiss Ball crunches 4x sets 6-8 reps I wont do this hanging leg raises 4x sets 6-8 reps I wont do this Dumbell side bends 3x sets 6-8 reps I wont do this FRIDAY REST & Cardio (30 mins swim b4 brekkie) [SEE END OF POST FOR ALTERNATE ROUTINE TO CHANGE TO WHEN YOU HIT PLATEAU

29-10-2007, 06:08 PM	#2 (permalink)
Bulldozer craving a pizza :( Join Date: Nov 2006 Location: Kent Posts: 2,393	Re: Check Out This Routine<<<<< Way too advanced for you bud. Keep it simple __________________ If fifty million people say a foolish thing, it is still a foolish thing. ~ Anatole France To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

29-10-2007, 06:19 PM	#3 (permalink)
offo Getting HUGE! Join Date: Apr 2006 Posts: 2,097	Re: Check Out This Routine<<<<< Bull I could do with help on a simple routine i mean just bentover rows...military press bench press deads squats right?

29-10-2007, 06:26 PM	#5 (permalink)
Con Planning Join Date: Sep 2007 Posts: 3,113	Re: Check Out This Routine<<<<< Monday chin ups 3 sets deadlifts 3 sets tbar rows 3 sets barbell curl 2 sets hammer curls 2 sets incline sit ups 3 sets wednesday bench press 3 sets incline bench press 3 sets over head press 3 sets dips 3 sets friday squats 10 sets hamstring curls 6 sets calve raises 6 sets Some thing like that is what i would do, sets dont include warm up.

29-10-2007, 06:26 PM	#6 (permalink)
offo Getting HUGE! Join Date: Apr 2006 Posts: 2,097	Re: Check Out This Routine<<<<< about 3 days mate

29-10-2007, 06:29 PM	#7 (permalink)
offo Getting HUGE! Join Date: Apr 2006 Posts: 2,097	Re: Check Out This Routine<<<<< Aww thanks con mate but is there another excercise to replace bench?? cuz i suck at that and its awkward

29-10-2007, 06:42 PM	#8 (permalink)
Con Planning Join Date: Sep 2007 Posts: 3,113	Re: Check Out This Routine<<<<< Sure not mad into flat bench my self but a lot of people are tbh incline bench does the job fine but you could try decline bench as thats a very different groove.

30-10-2007, 12:13 AM	#10 (permalink)
offo Getting HUGE! Join Date: Apr 2006 Posts: 2,097	Re: Check Out This Routine<<<<< Con this will hit all my muscles right? there are some excercises like chins and dips that i dont think i am strong enough yet for!

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