What do you guys think?
3 sets compound chest movement (flat dumbell, flat barbell, or incline dumbell)
3 sets compound shoulder movement (standing barbell press or seated dumbell)
3 sets compound tricep movement (close-grip bench or dips)
2 sets isolative chest movement (cable crossovers or hammerstrength press)
2 sets isolative shoulder movement (dumbell or cable side raises)
2 sets isolative tricep movement (tricep pressdown or skullcrushers)
Compounds = 4-8 reps
Isolative = 8+
15 sets total
4 sets low-rep movement (pullups or barbell rows)
3 sets high-rep movement (cable-row or close-grip pulldown)
2 sets hammerstrength pulldown
3 sets rear delts (face pulls or leaning dumbell raises)
3 sets biceps (EZ bar curls or hammer curls)
Low rep = 4-8 reps
High rep = 8+ reps
15 sets total
4 sets Squats
4 sets SLDL
4 sets Calf Raise
12 sets total
I do not do this on a weekly schedule; the body doesn't work by the week so why should my routine? I usually end up hitting 4-5 sessions a week, so roughly 1.5x a week per session type.
Lower leg volume is something that works for me. Before my legs we're still WAY to sore when leg day came around again. So volume has been cut.
Why only 3 days? Why not make it 4, and split the excercises up a bit more, maybe adding in a couple more excercises.
I personally would split my chest and shoulders to seperate days, and add excercises to both parts.
I would also invest in Chinups, and i would try to split legs to 2 days if possible.
Age: 25 Height:5/9" Weight: 180lbs/ 80kgs
Current PR's (updated 19th March.)
Bench: 325lbs/ 145kgs
Dead: 395lbs/ 180kgs
Squat: 370lbs/ 165kgs x 1 parallel.
I kinda like it, but there's some stuff missing:
Any trap work
Not much quad work
I'd ditch the tricep iso work--they get hit well with bench and dips
Ever thought of an upper/lower split? U/L/off/U/L/off/U/L/off, etc
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Right now shoulders aren't a weakpoint so I can't justify giving them their own or a different day. I just group similar movements together since I still feel I can build a stronger foundation with basics.Originally Posted by 1mmort4l
I have chinups in there. Overhand grip.
Legs, I explained why I'm doing low volume and just once every 3 workouts.
I'm taking a small break from regular deadlifts as I was doing them HEAVY for almost 2 years straight. SLDL's are my new choice of deads.Originally Posted by BG5150
Quads, as I pointed out, (well legs in general), get roasted just from that. To the point where leg day rolls around once again and they're STILL sore. But yeah I might throw in maybe a lunges or something as well. Thanks.
Trap work I might need to throw in, I'll see. Never done direct trap work and they're developed proportionately.
Triceps are a weakpoint. I tried the whole "little isolation" for arms thing and they didn't grow. Now I'm doing more for them and I've added more mass since.
5x5's - best workout ever.
Started six weeks ago, put on 18lbs, never been bigger, harder or stronger in my life
bicentennial, instead of "leg day", why not have two? Less volume on each, toss in an upper body part with 'em since the volume will be lower for each workout.
Pecs with delts is a lot of duplication - pec work hits delts already. Move shoulders to a different day - maybe with a leg day?