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Thread: Routine - you won't like it but a quick question

  1. #1
    Senior Member gamodye's Avatar
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    Routine - you won't like it but a quick question

    My routine is one that I can follow - it has kept me wanting to do it unlike other routines where I have just given up (either got bored of it or didn't like the exercises) for a while. I am making some gains on it, I just wanted to make sure it wasn't harmful to my body. My main targets are calfs, abs, arms, and traps; followed by upper back, quads and shoulders, finished by pecs hamstrings and any other muscles.

    I do workout 1, then rest a day, then workout 2, rest a day, workout 1, rest, workout 2, etc...

    Workout 1:
    Squat 2x5
    Bench 2x8
    Dips 2x5 (or more if possible)
    OH Shoulder press 2x8
    Standing Calf raises 1x5
    10 diamond pressups (or max/ failure if 10 is easy)
    10 side crunches per side
    10 reverse crunches
    10 side crunches per side
    10 crunches

    Workout 2:
    Squat 2x5
    Bent-over rows 2x8
    Pullups 2x5 (or more if possible)
    Chinups 2x5 (or more if possible)
    Shrugs 1x8
    Standing Calf raises 2x15
    Standing bicep curls 2x5

    I was wondering if I have missed any important muscles/ any
    Imbalances. Thank you
    from mini to mighty... (hopefully), training for athleticism, muscle and confidence.
    age: 16 height: 5'11.5" weight:135.8lbs (120lbs start)
    Bench: 125 x 1; Squat: 160 x 1; Deadlift: 210 x 1; Total: 495.

  2. #2
    Senior Member gamodye's Avatar
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    Sorry, workout 2 ends with the same ab exercises as workout 1...
    from mini to mighty... (hopefully), training for athleticism, muscle and confidence.
    age: 16 height: 5'11.5" weight:135.8lbs (120lbs start)
    Bench: 125 x 1; Squat: 160 x 1; Deadlift: 210 x 1; Total: 495.

  3. #3
    Strongman Tom Mutaffis's Avatar
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    Why not alternate between squats and deadlifts as your primary movement instead of squatting in both Workout 1 and Workout 2? Deadlifting would work well with the other movements on your back day and you could cut out the shrugs if you are pulling.

    The routine looks fine for a basic compound movement program.
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  4. #4
    Senior Member gamodye's Avatar
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    Ok, but I need to work on my deadlift form... Thanks for the reply - just wondering, what kind of set and rep scheme should I use for the deadlifts? Just the usual 2x5? Or 2x8? Or 1x8? For size increase btw.
    from mini to mighty... (hopefully), training for athleticism, muscle and confidence.
    age: 16 height: 5'11.5" weight:135.8lbs (120lbs start)
    Bench: 125 x 1; Squat: 160 x 1; Deadlift: 210 x 1; Total: 495.

  5. #5
    Bodybuilding Mythbuster
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    Quote Originally Posted by gamodye View Post
    My routine is one that I can follow - it has kept me wanting to do it unlike other routines where I have just given up (either got bored of it or didn't like the exercises) for a while. I am making some gains on it, I just wanted to make sure it wasn't harmful to my body. My main targets are calfs, abs, arms, and traps; followed by upper back, quads and shoulders, finished by pecs hamstrings and any other muscles.

    I do workout 1, then rest a day, then workout 2, rest a day, workout 1, rest, workout 2, etc...

    Workout 1:
    Squat 2x5
    Bench 2x8
    Dips 2x5 (or more if possible)
    OH Shoulder press 2x8
    Standing Calf raises 1x5
    10 diamond pressups (or max/ failure if 10 is easy)
    10 side crunches per side
    10 reverse crunches
    10 side crunches per side
    10 crunches

    Workout 2:
    Squat 2x5
    Bent-over rows 2x8
    Pullups 2x5 (or more if possible)
    Chinups 2x5 (or more if possible)
    Shrugs 1x8
    Standing Calf raises 2x15
    Standing bicep curls 2x5

    I was wondering if I have missed any important muscles/ any
    Imbalances. Thank you
    I see a massive imbalance. You've got 20 (or more) sets for upper body and only seven for lower body. Even if we don't count the ab work that's still 15 sets.

    So in a typical seven day week you've got 40+ sets for upper body and 14 for lower.

    I'd take some of the upper body work out, and add in deadlifts and a few more sets of squats.

  6. #6
    The Flyfisher rbtrout's Avatar
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    I agree with Tom, put deads on day 2 and it would be an OK routine.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

  7. #7
    Senior Member Sensei's Avatar
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    Quote Originally Posted by gamodye View Post
    My routine is one that I can follow - it has kept me wanting to do it unlike other routines where I have just given up (either got bored of it or didn't like the exercises) for a while. I am making some gains on it, I just wanted to make sure it wasn't harmful to my body. My main targets are calfs, abs, arms, and traps; followed by upper back, quads and shoulders, finished by pecs hamstrings and any other muscles.

    I do workout 1, then rest a day, then workout 2, rest a day, workout 1, rest, workout 2, etc...

    Workout 1:
    Squat 2x5
    Bench 2x8
    Dips 2x5 (or more if possible)
    OH Shoulder press 2x8
    Standing Calf raises 1x5
    10 diamond pressups (or max/ failure if 10 is easy)
    10 side crunches per side
    10 reverse crunches
    10 side crunches per side
    10 crunches

    Workout 2:
    Squat 2x5
    Bent-over rows 2x8
    Pullups 2x5 (or more if possible)
    Chinups 2x5 (or more if possible)
    Shrugs 1x8
    Standing Calf raises 2x15
    Standing bicep curls 2x5

    I was wondering if I have missed any important muscles/ any
    Imbalances. Thank you
    I am not a big fan of crunches. Once in a while maybe, but they shouldn't form the corpus of your ab exercises IMO.
    Adding an RDL or snatch-grip RDL wouldn't be a bad idea.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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    Blog: http://squatrx.blogspot.com/

  8. #8
    Senior Member ZenFitness's Avatar
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    Sensei what do you prefer for ab work?

    Also, OP, I've never heard of 2x5 exercises... seems like not enough reps?

  9. #9
    Moderator Off Road's Avatar
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    Quote Originally Posted by ZenFitness View Post
    I've never heard of 2x5 exercises... seems like not enough reps?
    2x5 works good, because you can go a little heavier than with 3x5. Right now I'm using 5/3/1 and you could consider that a 1x5. It all works if you put in the effort.
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