What do you think of this work out for strenght/hypertrophy

  1. Registered User
    cameron6788's Avatar
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    What do you think of this work out for strenght/hypertrophy


    height 5'8" weight 165. bench 295, squats 315, dead lift 345ish, power clean 205(maybe higher?)

    Day 1
    Back
    Hang cleans 3 sets of 10
    Straight bar bent over row 4 sets of 6 / superset / pull ups 3 sets of 5
    Close grip bent over row 3 sets of 6
    Lat pull down wide 4 sets of 8
    Seated row close 3 sets of 8
    Rope standing row 3 sets of 10
    Biceps
    Hammer curls 3 sets of 8 / superset / hammer curls with rope 3 sets of 10
    Preacher curl 3 sets of 6 / superset / straight bar cable curls 3 sets of 10
    Abs / lower back
    Inclined sit ups 3 sets as many as you can do / superset / hyper’s 3 sets as many as you can do
    Cardio
    Rowing machine for 10 minuets

    Day 2
    Legs
    Box jumps 3 sets of 10
    Squats 4 sets of 6
    One leg machine leg press 3 sets of 10/ café raises 3 sets of 10
    Dead lift 3 sets of 8
    Leg extension 3 sets of 8 / superset / leg curl 3 sets of 8
    Café raises on seated machine 3 sets of 10
    Shoulders
    Straight bar shoulder press 3 sets of 8
    Straight arm to sides dumbbell 3 sets of 10 / superset / to front 3 sets of 10
    Abs / lower back
    Big ball sit ups 3 sets as many as you can / superset / big ball hyper’s 3 sets as many as you can
    Cardio
    Bike for 10 minuets

    Day 3
    Chest
    Flat bench press straight bar 4 sets of 6
    Incline dumbbell bench press 4 sets of 6
    Close grip straight bar press 3 sets of 10
    Decline bench press 3 sets of 8
    Cable incline cross 3 sets of 10 / superset / pushups 3 sets of 10
    Machine flat bench 3 sets of 10 / superset / pushups 3 sets of 10
    Triceps
    Over head dumbbell press3 sets of 8 / superset / rope over head cable pull 3 set of 10
    Cable push down 3 sets of as many as you can do
    Abs / lower back
    Hanging leg lifts 3 sets as many as you can / superset / lower back machine 3 sets as many as you can
    Cardio
    Run on treadmill for 10 minuets

    Day of rest

    Day 4
    Back
    Pull ups 3 sets of 10
    Power cleans 3 sets of 8
    Lat pull down close 4 sets of 8
    Seated row wide 3 sets of 8
    Machine lat 3 sets of 10
    Machine row 3 sets of 10
    Dumbbell with bench bent over row 3 sets of 8
    Rope standing row 3 sets of 10
    Biceps
    Normal curls 3 sets of 8 / superset / curved bar cable curls 3 sets of 10
    Straight bar curls sets of 10 / superset / reveres bent bar curl 3 sets of 10
    Abs / lower back
    Inclined sit ups 3 sets as many as you can do / superset / hyper’s 3 sets as many as you can do
    Cardio
    Rowing for machine 10 minuets

    Day 5
    Legs
    Run 3 laps
    Box squats 4 sets of 8
    Front squats 3 sets of 6 / superset / café raises 3 sets of 10
    Plate lunges 3 sets of 10 / superset / straight leg dead lifts 3 sets of 10
    Dead lifts 4 sets of 8
    Café raises standing on machine 3 sets of 10
    Shoulders
    Dumbbell shoulder press 3 sets of 8
    Straight arm to sides cable 3 sets of 10 / superset / to front 3 sets of 10
    Abs / lower back
    Big ball sit ups 3 sets as many as you can / superset / big ball hyper’s 3 sets as many as you can
    Cardio
    Bike for 10 minuets

    Day 6
    Chest
    Flat Dumbbell bench press 4 sets 6
    Incline bench press straight bar 3 sets of 8
    Close grip dumbbells press 3 sets of 10
    Decline bench press 3 sets of 8
    Decline cable 3 sets of 10 / superset / pushups 3 sets of 10
    Machine incline bench 3 sets of 10 / superset / pushups 3 sets of 10
    Triceps
    Skull crushers 3 sets of 8 / superset/ rope push down 3 sets of 10
    Dips 3 sets of as many as you can do
    Abs / lower back
    Hanging leg lifts 3 sets as many as you can / superset / lower back machine 3 sets as many as you can
    Cardio
    Run on treadmill for 10 minuets

    Day of rest

  2. Registered User
    SweetLou321's Avatar
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    So many lifts.
    Id go with
    Westside for skinny bastards or 5/3/1. Read defrancos article and follow as outlined, buy the 5/3/1 book and follow as outlined.
  3. Registered User
    Doss's Avatar
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    I'm with Lou on this one. Way too much volume in my opinion. Look into a proven program and stick to it for at least 6 weeks and see what it does for you.

    If that's not your thing, I'd recommend keeping your gym time under 60 minutes. Hit it hard, keep rest intervals relatively short (less than 90 seconds) and go to failure. Pick 3-4 exercises per muscle group and keep it under 16 sets for each bodypart. It's not how long you're in the gym, but how efficacious your time spent there is.
    Go hard. Go heavy. Never stop.
    •   
       

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    ThunderHumper's Avatar
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    you know its a stupid routine when you see 4 variations of bench pressing in one day
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    bmftisftw's Avatar
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    you can also go with 5x5 beginners strength workout
  6. Registered User
    sweatymoo's Avatar
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    Holy shat.... I think you've just about wrapped up every lift EVER and made use of every piece of gym equipment in one week!!!! What's on the menu for next week?
  7. Registered User
    sweatymoo's Avatar
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    On a serious note, 5x5 is a good way to go, use the gym to supplement your diet, thats where you're gonna grow, sometimes less is more
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