New, New Routine

[BostonBull]

Alright I am going to try the BGB routine. I have been out of the gym for a little over 2 years. I am very active and have an extremely physicaly demanding job, I am an Arborist. I have sat down and put together my four days and my routine look it over and tell me what you think of it.

I need an exercise for day four on my 5X5 part.

Where should I add in Shrugs?




Day 1

BOR (done to stomach) 5X5
Seated Cable rows (done to chest) 3X8
Barbell Bench Press 5X5
Flat Flies 3X8
Standing Calf raises 3X15


Day 2

Squats 5X5
Leg Sled 3X8
Lying dual leg curls 3X15
Skull Crushers 5X5
Cable Pressdowns 3X8

Day 3

Chins 5X5
Lat Pulldowns 3X8 (done to front or back?)
Military Press 5X5
Standing side lateral raises 3X8
Seated Calf raises 3X8

Day 4

??????????????? 5X5
Good Mornings 3X8
Walking dumbbell lunges 3X15
Preacher Curls 5X5
Hammer Curls 3X8

[greathuskie]

what a goofy routine

anyways...shrugs and deads usually go together, though some do it with shoulders

you should really consider WBB #1, you have muscle groups going all over the palce, and in my not so expert opinion, youd be better off with a routine similar to WBB#1, where one muscle group is worked on one day

but if you are into the several days a week thing, there are a couple powerlifting routines you could look into..

[Anthony]

What is the BGB routine?

[kad]

Baby Got Back, the one Built uses.

[BostonBull]

Alright either this is some type of flaming or ytou guys have a bone to pick. i posted a routine similiar to WBB #1 and got flamed. the I was turned onto builts routine passed it by a few buddies who have been lifting for years and they gave a huge thumbs up....now its junk?

What the hell is going on?

[Anthony]

I hope you didn't take my question as a flame, I just wasn't sure what "BGB" was. Her routine is good, just run it as she outlines and you'll do fine.

[BostonBull]

No not you anthony. But my last routine was called useless now its being called goofy. I am a total newb to anything that isnt a body part specific routine. I just want my first routine with the push pull concept to be golden.

I plan on running this for 4-6 weeks and then changing the exercises up for 4-6 weeks.

Anthony.....any thoughts on where the shrugs will fit in? Or deos it not matter? maybe day four or two?

[Davidelmo]

They're a good selection of exercises definately but I'm confused over some of the groupings.

Chest and back
Legs and chest
Back, shoulders and legs
Arms and legs

To be fair it doesn't seem like you're hitting exactly the same muscles two days in a row, but I just wonder why they are grouped as they are.

edit: just reading builts sticky thread now. I can see her logic about hitting the parts more often etc.

Try it if you want... I doubt it will do any harm. Let us know how you get along.

[Anthony]

I'd be more worried about where you're putting deadlifts.

[Davidelmo]

Also shrugs would probably fit best in Day 1... it seems to be the closest to a "back day"

Why not make that ????????? deadlifts? Do they fit into the push/pull thing?

[greathuskie]

i said in my "not so expert" opinion, because well ive never seen a routine anything like it

if built says its good, then i believe her

just not something i myself want to do

[BostonBull]

Anthony thanks!!!!! Thats what I needed

Huskie....this is the link http://wannabebig.com/article.php?articleid=255

Its also on the front page of the website. Wannabebig.com

[Built]

what a goofy routine

ROFLMFAO!

[Built]

i said in my "not so expert" opinion, because well ive never seen a routine anything like it

if built says its good, then i believe her

just not something i myself want to do

greathuskie, resistance is futile...

BostonBull, how about Deads or Rack Pulls on day 1, and RDLs on day 4? That's how I have it set up in the my article that Daniel just posted up: Baby Got Back

[BostonBull]

I could do deads on day 1. what exactly are romanian deadlifts? I only elft them out because the books i have didnt have them in it. I have never heard of it before. i have heard of the roman chain but havent used it since high school.

[Built]

No - not the same thing.

This is very similar to an RDL:


And a description with a video - the guy doing them is Erik Ledin himself.

For an RDL, you stick your ass OUT, chest OUT, look UP - strong arch in your back, knees softly bent, weight travels up and down your body directly over your feet. (It's helpful to think of Sir Mixalot while doing these - it's the movement that inspired my name for this workout split.)

[Built]

Oh, and if you do deads and RDLs, you shouldn't have any need to do isolated trap work like shrugs.

[BostonBull]

Oh, and if you do deads and RDLs, you shouldn't have any need to do isolated trap work like shrugs.

OK those were the answers I was looking for. So Deads on day one for my 5x5 and RDL on day 4 for my 5x5 right?

[BostonBull]

Also on the day I do chins. I dont have a weight belt so should i do each set to failure?

[Pup]

Just a personal opinion...but "muscle group" splits are useless...the body is meant to be worked as a system...this routine is a lot like an undulating periodization scheme that a lot of strength coaches like Cosgrove and Thib use.

Give it a try, i've used this split before with great success.

[Built]

OK those were the answers I was looking for. So Deads on day one for my 5x5 and RDL on day 4 for my 5x5 right?

Exactly. I do the day one deads as rack pulls, where I can go heavier than I can for deads. Rack pulls deemphasize hamstring a bit, and since they're heavier than off the floor deads, my trap gets a hard hit that day.

Also on the day I do chins. I dont have a weight belt so should i do each set to failure?

Depends on how many for you is "failure" ... perhaps do them as pullups rather than chins? They're harder.

Or hold a dumbbell between your knees - I sometimes pretend I'm ready for weighted chins and try this.

[BostonBull]

Those are what I emant...Palms facing away. i will try the rack pulls also never done them before.

[BostonBull]

Alright theres the finished product. I believe everything is in the right spot.


Day 1

Dead Lifts 5X5
Seated Cable rows (done to chest) 3X8
Barbell Bench Press 5X5
Flat Flies 3X8
Standing Calf raises 3X15


Day 2

Squats 5X5
Leg Sled 3X8
Lying dual leg curls 3X15
Skull Crushers 5X5
Cable Pressdowns 3X8

Day 3

Chins 5X5
Lat Pulldowns 3X8 (done to front or back?)
Military Press 5X5
Standing side lateral raises 3X8
Seated Calf raises 3X8

Day 4

Romanian Deadlifts 5X5
Good Mornings 3X8
Walking dumbbell lunges 3X15
Preacher Curls 5X5
Hammer Curls 3X8

[Songsangnim]

Alright theres the finished product. I believe everything is in the right spot.


Day 1

Dead Lifts 5X5
Seated Cable rows (done to chest) 3X8
Barbell Bench Press 5X5
Flat Flies 3X8
Standing Calf raises 3X15


Day 2

Squats 5X5
Leg Sled 3X8
Lying dual leg curls 3X15
Skull Crushers 5X5
Cable Pressdowns 3X8

Day 3

Chins 5X5
Lat Pulldowns 3X8 (done to front or back?)
Military Press 5X5
Standing side lateral raises 3X8
Seated Calf raises 3X8

Day 4

Romanian Deadlifts 5X5
Good Mornings 3X8
Walking dumbbell lunges 3X15
Preacher Curls 5X5
Hammer Curls 3X8

Looks fairly solid although I'd drop the cable pressdowns and hammer curls. With all the chest and back work, your arms will be getting enough work.

But my question, where are your days of rest? Are you doing this four days in a row then three days off, or are you placing a day of rest in between workouts?

[Built]

Play the arm work by ear - leave it off if you don't feel you need it, or only do one of the two arm exercises as EA suggests.

Lat pull downs to the front. Close parallel grips work nicely here.

If you can, do day 1, day 2, off, day 3, day 4, off, off.

Since day 1 and day 4 both involve posterior chain work, this gives you plenty of rest between these two workouts.