I'm trying to come up with a great workout for whole body 3 times a week. I am thinking of this:
Bench Press 5x5
Overhead Press 5x5
Reverse flies 3x10 (bettering my posture, B. Press and O. Press tend to round you)
Barbell Rows 5x5
DB Rows 5x5
Pull ups 5x5
French Press 3x10
I might add some periodization, like doing all exercises (of a workout) 3x10 on Friday..
Why don't you just use one of the pre-made 3-day routines like SS or one of the WBBs?
H: 5'7" W:185
Goals: 495 -315 -585
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sucks that you OH press after you bench press. You won't be able to give the OH press your all and progress will stall before it would have if you focused on each separate days. IMO.
accessory work is any extra exercises that you want to add, it can be compound movments like dips and pullups, or isolation work like curls. it depends on your goals and can vary.
do the SS... whoever said that you won't be able to do your OH Press at your max is correct. doing it after you bench is stupid because you will already be fatigued. if you want a 5x5 routine, go for the Bill Starr one, but i reccomend rippetoes. also, why do you have DB rows after Barbell rows? just stick with the barbell rows.. i think adding lunges is okay, and also switch the deadlift/press.
Why not (do it like you doing it)? Because you won't be able to make as much progress in OH press and its a CRITICAL lift to gain strength in (if you want to be a strong mofo).
Last edited by twm; 05-25-2009 at 06:34 AM.
That is a pretty good routine, but you need to mix up your reps/sets everyonce in a while in my opinion.
If your always ready to go again after 2 minutes, are you sure you sure your lifting heavy enough?
Based on personal experience, the madcow is the quickest way to gain size and especially strength, it pre determins your weight based on your current form and you´l progress gradually if you eat right and get enough rest. I usually wait until i feel ready to do another sets, some time linger than 2 minutes, especially before the last set, but that of course diifrent from person to person.