Well I'm limited by equipment in my current gym, have about 5 months before my membership is up so I've been trying to come up with a solid routine that will help me gain some strength, my Squats will unfortunately have to be on a Smith Machine since that's all I have.
Day 1: Lower Body
Romanian Deadlifts 3x5
Seated Calf Raise 3x5
Mason Twist - Exhaustion
Day 2: Upper Body
Dumbbell Bench Press 3x5
Dumbbell Overhead Press 3x5
Curls (Any kind) 3x5
Skull Crushers 3x5
Day 3: Off
Day 4: Lower body
Alt. Lunges (I figure exhaustion would be best on these, since I doubt I can hold the weight in my hands that would allow for a 3x5 rep scheme)
Standing Calf Raises 3x5
Hanging Reverse Crunches 6 sets to exhaustion each
Day 5: Upper Body
Pull-ups (What would be better Pyramid or 6 sets to exhaustion?)
Push-Ups (Any kind) 6 sets to exhaustion
Bent Over Rows 3x5
Day 6 and 7: Off
I have to use a lot of dumbbell exercises because there is no free weight bench, there is a barbell so i can do Deads, Romanian Deads and BO Rows. Would a 5x5 setup be better? or is 3x5 solid?
Thanks for the help!
actually i think it looks pretty good. you have the foundation exercises, squats, deads, benches, and overhead press. the only criticism i have is i wouldnt go 3x5 on all the ones you have marked. for dips you wanna push out what you can. if its 3 sets of 5 thats cool, but if you can do more dont limit yourself to just 5 reps. for calf raises you should do more than 5 reps. maybe 8-12. the exercises are good, just check the reps on a few of them. whats most important is if it works for you
Yea I was looking at that, even like Skull Crushers, just the way it works I don't think a 3x5 is the best way it's to much weight with Dumbbells.
I was thinking of switching the big workouts, Squats, Deads, Bench, OP to 5x5s and then modding the rest to be like 3x12s etc...
If you are new to lifting, following a cookie cutter program like starting strength might yield a faster rate of strength increase, as well as take out all the guess work from creating your own workout..... But if you insist on making your own, then I would probably do like you said and focus on higher reps for assistance work and 5x5 for main lifts. That's what I do.