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routine suggestions

msucurt

msucurt

Well-known member
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


 
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
 
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
 
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
 
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
 
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
 
???

ManBeast
 
ManBeast said:
???

ManBeast
Click to expand...

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.

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

ManBeast
 
ManBeast said:
Very interesting. Let us know how it goes for you.

ManBeast
Click to expand...

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
 
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
 
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