routine suggestions

  1. Registered User
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    routine suggestions


    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



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    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
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    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
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    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
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    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
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    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
    -Saving random peoples' nuts, one pair at at time... PCT info:
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  7. Registered User
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    thanks. Oh, and i think i may go with RIPPETOE program.....see how that goes.
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    ???

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*
  9. Registered User
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    Quote Originally Posted by ManBeast
    ???

    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.

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

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*
  11. Registered User
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    Quote Originally Posted by ManBeast
    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
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    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
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*
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