airdough
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I was wondering if I could get some critique on my proposed workout plan. I recently came off a 5 day split (4 sets x 6-10 reps increasing weight each set); chest, back, legs, arms, shoulders (about 16 weeks). Pretty much stalled on most of my major lifts, so I thought I would try the 5x5 method.
I Have been doing this routine for the last 2 weeks and it's more of a full body workout rather than a traditional split;
Mon - Weighted chins (5x5), BB Calf Raise (4x10), Seated Calf Raise (4x10), Overhead Press (5x5), Side Lateral Raise (5x5), Wide bent row (5x5), Close grip bench (5x5)
Tues - Weighted Pull-ups (5x5), Weighted Dips (5x5), Flat Bench (5x5), Leg Curls (4x10), Squats (5x5), Shrugs (5x5)
Thurs - Dumbbell Preacher (5x5), BB Calf Raise (4x10), Seated Calf Raise (4x10), Front Delt BB raise (5x5), Side Lateral Raise (5x5), Wide bent row (5x5), Skull Crushers (5x5)
Fri - Bent over row (5x5), Incline Bench (5x5), Deadlifts (5x5), Shrugs (5x5)
I think I prefer a split better because I feel I have really exhausted my muscles after the workout. So here is my modified plan;
Mon (Chest/Tris) - Weighted Dips (5x5), Flat Bench (5x5), Incline Bench (5x5), Skull Crushers (4x8), Close Grip Bench (5x5), V-bar tri pulldown (4x8)
Tue (Legs) - Squats (5x5), Standing BB Calf Raise (4x10), Seated Calf Raise (4x10), Romanian Deads (5x5)
Thurs (Back/Bis) - Weighted Pull-ups (5x5), Bent over BB Row (5x5), Deadlifts (5x5), Weighted Chins (5x5), BB Curls (3x8-10), Hammer Curls (4x10)
Fri (Shoulders/Traps) - Overhead Press (5x5), BB Front Raise (5x5), Side Lateral Raise (5x5), Wide Grip Row (5x5), Shrugs (5x5)
Anyways, please give me some feedback. I want to try this new routine next week, so any help would be appreciated.
Thanks.
I Have been doing this routine for the last 2 weeks and it's more of a full body workout rather than a traditional split;
Mon - Weighted chins (5x5), BB Calf Raise (4x10), Seated Calf Raise (4x10), Overhead Press (5x5), Side Lateral Raise (5x5), Wide bent row (5x5), Close grip bench (5x5)
Tues - Weighted Pull-ups (5x5), Weighted Dips (5x5), Flat Bench (5x5), Leg Curls (4x10), Squats (5x5), Shrugs (5x5)
Thurs - Dumbbell Preacher (5x5), BB Calf Raise (4x10), Seated Calf Raise (4x10), Front Delt BB raise (5x5), Side Lateral Raise (5x5), Wide bent row (5x5), Skull Crushers (5x5)
Fri - Bent over row (5x5), Incline Bench (5x5), Deadlifts (5x5), Shrugs (5x5)
I think I prefer a split better because I feel I have really exhausted my muscles after the workout. So here is my modified plan;
Mon (Chest/Tris) - Weighted Dips (5x5), Flat Bench (5x5), Incline Bench (5x5), Skull Crushers (4x8), Close Grip Bench (5x5), V-bar tri pulldown (4x8)
Tue (Legs) - Squats (5x5), Standing BB Calf Raise (4x10), Seated Calf Raise (4x10), Romanian Deads (5x5)
Thurs (Back/Bis) - Weighted Pull-ups (5x5), Bent over BB Row (5x5), Deadlifts (5x5), Weighted Chins (5x5), BB Curls (3x8-10), Hammer Curls (4x10)
Fri (Shoulders/Traps) - Overhead Press (5x5), BB Front Raise (5x5), Side Lateral Raise (5x5), Wide Grip Row (5x5), Shrugs (5x5)
Anyways, please give me some feedback. I want to try this new routine next week, so any help would be appreciated.
Thanks.