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New Routine

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jest3r

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Join date : 2016-05-13

New Routine

Post by jest3r on Thu Feb 22, 2018 3:08 am

Ok so I've been thinking alot about my training, and how its been the past 5-6 weeks and I know i was doing alot of volume and i made pretty good gains off of it...but I think its time to lower the volume and get my fucking body in gear... so i was figuring running some sort of 5x5 routine looking sort of like this:

Day 1 - Chest / Biceps

Wide Grip Incline Bench (index fingers past lines) 5x5
Machine Flies 1x10, 1x8
Dips 2x10(forward lean)
--
Cable Preacher Curls 5x5
Dumbell Hammer Curls 1x10,1x8
One Arm Cable Curl 2x10


Day 2 - Back / Triceps

Deadlifts 5x5
Bent Rows 1x10,1x8
Pullups 2x10
--
Close Grip Bench Press 5x5
Standing Tricep Extension 1x10,1x8
Dips(Upright-NO Lean) 2x10

Day 3 Legs

Squat 5x5
Leg Press 1x10,1x8
Leg Extensions 1x10
Leg Curls 1x 10
--
Standing Calf Raise 3x10

Day 4 Shoulders / ABs

Seated Barbell Military Press 5x5
Side Lateral Raises 1x10,1x8
Front Plate Raises 2x10
--
Weighted Decline 5 Second hold situp 5x5


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Cardio:

Probally 30 min. run everyday excluding leg days

-----------------------------------------
Supplements:

Creatine:
-------------------
I was thinking of trying out CEX
-------------------

Protein:
-------------------
Probally going to stick with ON 100% Whey
-------------------

Nitric Oxcide:
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NoX2 by Pinnacle - Not Positive on this yet...just an idea.
-----------------

Thats basically where i am at. Maybe i will throw in some Glutamine and shit but thats a good $120 up ther so we will see what goes on....
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lasix82

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Re: New Routine

Post by lasix82 on Thu Feb 22, 2018 3:39 am

I like my routine. Here it is:

Day 1- Quads
Day 2- Bi's and Tri's
Day 3- Shoulders and Abs
Day 4- Back and Hamstrings
Day 5- Chest and Calves
**Rest for 2 days, then repeat.

One week I train heavy for less reps and the next week I train lighter for more reps. I have made considerable gains training this way. Let me know what you know.
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jest3r

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Join date : 2016-05-13

Re: New Routine

Post by jest3r on Thu Feb 22, 2018 4:35 am

I dont feel like im at the point where i need to train my arms and legs seperatly really....its more of the fact i need to just start putting on mass....

I used this 5x5 routine 2 years ago to get me from 155 to 167...it took me about 2-3 months....i loved it....so im gonna see if it can help me out again.....all comments/ideas welcome
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witchdocta2001

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Re: New Routine

Post by witchdocta2001 on Thu Feb 22, 2018 5:10 am

ya might wanna switch and put bis with back and tris with chest just so you dont run into overtraining issues. Working chest then doing tris the next day might be too much and not give the muscles enough rest.
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jest3r

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Re: New Routine

Post by jest3r on Thu Feb 22, 2018 5:47 am

--------------------------------------------------------------------------------

Day 1 - Chest / Biceps

Wide Grip Incline Bench (index fingers past lines) 5x5
Machine Flies 1x10, 1x8
Dips 2x10(forward lean)
--
Cable Preacher Curls 5x5
Dumbell Hammer Curls 1x10,1x8
One Arm Cable Curl 2x10


Day 2 Shoulders / ABs

Seated Barbell Military Press 5x5
Side Lateral Raises 1x10,1x8
Front Plate Raises 2x10
--
Weighted Decline 5 Second hold situp 5x5


Day 3 Legs

Squat 5x5
Leg Press 1x10,1x8
Leg Extensions 1x10
Leg Curls 1x 10
--
Standing Calf Raise 3x10


Day 4 - Back / Triceps

Deadlifts 5x5
Bent Rows 1x10,1x8
Pullups 2x10
--
Close Grip Bench Press 5x5
Standing Tricep Extension 1x10,1x8
Dips(Upright-NO Lean) 2x10


what do you guys think about that?
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maverik

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Location : germany

Re: New Routine

Post by maverik on Thu Feb 22, 2018 6:36 am

personally, i would swap day 2 and 3. i like more rest between chest and shoulders. is day 5 a rest day? i have been thinking about crossing up on the arms and doing bi's with chest and tri's with back. has anyone tried this before?


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jest3r

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Re: New Routine

Post by jest3r on Thu Feb 22, 2018 7:30 am

i have done it before...and its basically like doing them 2x a week...but you must makesure you get the rest in there or you will burn out your arms
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w000dy
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Re: New Routine

Post by w000dy on Thu Feb 22, 2018 8:17 am

I would prefer chest and tri's on the same day due to you using your triceps on your benching. I agree with witchdocta on this issue. You will also be good and warm after your benches to hit your triceps pretty hard...


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sgammons
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Re: New Routine

Post by sgammons on Thu Feb 22, 2018 8:57 am

I prefer a push and a pull motion together for instance chest/ biceps or back/triceps, IMO that always has worked for me I am on a different routine now because I change things up but when I switch back that is how it will be.

later

sgammons


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witchdocta2001

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Re: New Routine

Post by witchdocta2001 on Thu Feb 22, 2018 9:51 am

well jester if it worked for you before do it again like the old saying if it aint broke dont fix it. Just make sure to carefully watch out for the signs of overtraining. I dont like using set rep ranges like on your scheduling, I use only scheduled reps for my warm up sets, my last set is absloute total failure. You tend to psyche yourself out when you set rep limitations, Like on incline bench Ill throw on 240 do it about 10-12 whatever it takes so I cant get the bar off my chest, I rack it count 15 throw up 1-2 more til bar is sitting on my chest, then I rack it, count to 15 again,do a 1-2 more til the bar is on my chest, then I try to force out a couple partials, til I literally can not move the bar.

Forcing your body to push the envelpe and pushing it out of the comfort zone is how you grow.

And dont forget to stretch, I am just now realizing how important stretching is and wish I had started sooner.

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