posted Fri, 11/02/2012 - 13:25
1111
Mass routine
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Heres what I have plan for my 5x5. Let me know what you think
Mon. (Chest and Back)
Incline Bench
Lat Pull Down (wide grip)
Dead Lift
Incline Fly
Crunches
Tues. (Shoulders and Arms)
Upright Row
Close Grip Bench
Preacher Curls
Side Laterials DB
Concentration curls
Wed and Sat (Legs)
Squats
Calf Raises
Stiff leg dead lifts
Thurs. ( Chest and Back)
Flat Bench
DB row
Flat fly
Leg raise
Close grip Lat pulldown
Fri. (Shoulders and Arms)
Shoulder Press BB
Front DB Raise
Tri press Down
Incline hammer curl
Skull crushers
Limited on leg excersise because I work out at the house but squats twicw a week will hit them hard instead of one day leg press.
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Thanks for the input fellows. I think ill take a rest day every 3 days then pick back up where I left off.
AnonGood idea bro
I do a 2 on 1 off and repeat.
Anoni used to do the two-day split routine. made it hard for me to work in my legs.
Don't know why it would be hard.... it's a total of 8 days, you can still throw it in on one of those days.
Anoni could but i was already hitting it for 1.5 hrs with my two-day split. i actually perfer a modified version of that. mon: chest + shoulders; tues: back + arms; wed: legs; thur: repeat (mon); fri: repeat (tues). wasn't too bad, but i had to hit it twice a day do get my abs and some low level cardio in. my work gets in the way with that sometimes so it's hard to stay consistent.
imo, you need some more rest in there. more rest = more growth...like 3 days on, 1 off
Anonrest is def important for recovery. we rebuild and grow when we recover. the heavier and longer duration the workout, the more tissue damange durng the workout, which requires additional recovery time. If he's running a decent bulk cycle, he's gonna recover faster. as a ex CPT and sports nutritionist, i like to emphasize that people get the best out of their workouts and take a holistic approach; never work two major muscle groups two days in a row and allow suffient recovery time prior to hitting them again. from a from a sports nutrition standpoint, 48-72 hours recovery time is need between workouts of the same major muscle groups. that time frame is improved while running your cycle, and should work with his 5x5. cortisol levels may go up a bit though, maybe... i think he could pull it off with the right diet, but you're def on point with more rest, bro. +1
Anoni think what's most important with any routine is that there is a good balance with optimal rest between workouts for recovery. i, personally, like to take the approach of focusing on the muscle groups being worked, rather than the movement being performed. you seem to have a good understanding of the "push/pull" or "agonist/antagonist" concept, based on your outline there. the only thing i would do differently; and don't take this as me saying your workout is bad because it's killer; is move your leg raises either to your leg day or to fridays workout. because your hitting your quads during your squats on wednesday with some high weight low rep sets, you'll get better results if you give that muscle group a little more time to recover before you hit it again. otherwise, it's killer bro! hell, i'd even throw them abs in on wed and fri. those things recover fast and can take a beatin' eod. lol