routine suggestions

[msucurt]

Hello all. Just starting this thread to see if i could get any suggestions on a routine that would best fit my needs. First the basics:

age: 32
ht/wt. = 5'11/210
lifting for over 7 years.

So, basically, i teach and coach and my time is somewhat limited and i want something that i can get in and out of the gym in an hour or so (obviously). I would like to do something that is low volume/high frequency. Anyway, what are your opinions of a good routine? that seems pretty sound and hits bodyparts directly and indirectly 2x/week.

I was thinking this and see how it goes. What have you guys all tried or had very good success with? (cant workout on fridays, as i have football games that night). thanks so much for your time and input on this.

OPTIONS: 5x5, doggcrapp, etc...

PUSH DAY:

squats 2x6-8
inc. bench: 2x6-8
seated military: 2x6-8
dips: 2x6-8
db calf raise: 2x6-8 (they're easy on the lower back)

PULL DAY:

deads: 2x6-8
pullups: 2x6-8
bb curl: 2x6-8
BB row: 2x6-8

frequency:
.................M......W..... Fri. or (sat)
wk1..........ps.....pl........ ....ps
wk2..........pl......ps....... ....pl
etc...

SAT:OFF
SUN:OFF

[ManBeast]

I haven't tried anything like that. It looks like it would definitely fit the bill for what you are trying to do. I have done similar rep schemes, but never a push/pull type thing as a general workout plan, even though I have heard good things about it.

ManBeast

[msucurt]

thanks manbeast for replying. I am still looking at other options. I would maybe even try the madcow 5x5, but just dont know quite yet about that. I mean, im 32, im not trying to kill myself by doing legs 3x week, etc.....im just trying to get "fit" and stay in shape and eating consistenly right....im sure you understand that.

thanks again

[ManBeast]

Yah, that is my goal right now, to lean down and get into shape (I don't consider my current "spherical" to be a shape...), then I'll try and get a bit bigger again. On a second look, all I can think of adding in is some Abs on pull day.

ManBeast

[msucurt]

thanks buddy. I think i may just try this. What sucks is that i used to be a pretty fit, and muscular abs. And i mean, u could actually see my muscles....pretty defined....then i stopped hitting the gym one week.....this lead to 2 weeks....this lead to 2 months....then to 6 months....and , well...u get the idea. I am so dissappointed in myself, but im gonna bounce back and get it right....

this is why i was wanting some routine suggestions. Maybe 5x5, or the plan i had gotten somewhere else that i posted. i think i will go with what i have unless i find something better.

thanks bud

[ManBeast]

I hear ya, I was just "a little" out of shape when I got back to the gym about 9 months ago, then I got a job that really misled me on how much I would be working, and spent 6 months basically hitting the gym 1 or 2x a week if I was lucky. Best of luck to you.

ManBeast

[msucurt]

thanks. Oh, and i think i may go with RIPPETOE program.....see how that goes.

[ManBeast]

???

ManBeast

[msucurt]

???

ManBeast

after alot of looking, i found this routine/program. It incorporates a little 5x5...hitting muscles twice a week...full body.

Day 1:
Squats 5x5 ramped to top set
Incline DB bench 3x8
Pullups 3x8 (weighted)
Dips/CG BP 2x8
*core work

Day 3:
Deadlift 5x5 ramped to top set
Military Press 3x8
Barbell Rows 3x5 ramped to top set
*core work

Day 5:
Squats 5x5 (sets across with weight of 3rd set on day 1)
Flat bb bench 1x5 90% of 5rm, 1x3 90% of 1rm, 1x1 95-100% of 1rm
Yates Rows 4x10 (sets across, 80% of 10rm)
Dips 2x8
*core work

flet me know what you all think. I think ill like the program.

[ManBeast]

Very interesting. Let us know how it goes for you.

ManBeast

[msucurt]

Very interesting. Let us know how it goes for you.

ManBeast

Manbeast, how does it look to you. I actually like the setup. Its not one that i made up persay, but found somewhere else after looking and researching.

thanks

[ManBeast]

It really does seem like a solid and easy way to hit your body fully in one week in only 3 workouts. If I have to go down to 3 times a week, I would probably use something like this. I'm pretty happy with my 4 day split right now though.

ManBeast