Quote (SKCRaynor @ 27 Dec 2013 04:03)
Perform all large muscle group (chest/back/quads/hams) exercises in 5x5 format. For all other exercises, perform 8-10 reps of medium/heavy weight for 5 sets, going up in weight each set.
Day 1 (Chest/Tris) - Bench Press, Incline Bench Press, Decline Bench Press, Close-Grip Bench Press, Skullcrushers, Close-Grip Dips
Day 2 (Back/Bis) - Deadlifts, Bent Over BB rows or T-Bar Rows, Weighted Pull-ups or Lat Pulldowns, Olympic Bar Curls, E-Z Preacher Curls, Alternating DB Curls
Day 3 (Legs/Shoulders) - Squats, Leg Press, Calf Raises, Military Press, Front Raises, BB Shrugs
Granted this is for FUNCTIONALITY, not aesthetics.
I recommend that on all of these sets you perform each rep slowly and with control. Maintain good form, and avoid cheating unless you are trying to build more volume at the end of each set.
You MUST push yourself with these exercises. You are going to be going heavy and really cranking out each rep as if your life depends on it.
As far as your shoulders go, you will have to explain better. Is it just your posture you're talking about? Or is there some actual factual physiological issue going on?
i'm not sure, actually. it feels like it is an actual factual physiological issue.. like, when i do shoulder exercises, i feel like there is a difference.. or for example chin-ups
when doing deadlifts, should i change the grip from time to time? i've been holding my hands the same every time i do it. (both palms facing forward, which drag my shoulders forward?) maybe i should switch grip?
what do you think about this routine?
Monday: (Chest/Shoulders/Tricep (Push))
BB Bench Press,
BB Incline Bench Press,
Machine Fly, DB Pullover,
BB Shoulder Press, BB Shrug, DB Lateral Raise,
Lying BB Triceps Extension, Cable Triceps Pushdown
Tuesday: (Leg/Back/Bicep (Pull))
BB Squat, BB Deadlift, Leg Extension, Leg Curls,
BB Bent Over Row,
Lat Pulldown, DB One Arm Row,
BB Bicep Curl, Cable Hammer Curls
Thursday: Push
Friday: Pull
How many Rep/Set should i do for each exercise?
How would you chance any of these exercises?
I marked the exercises i love to do in
boldI've been doing full body workouts 3 times every week. i feel like working out one muscle group every week is too little..
This post was edited by GameBox on Dec 27 2013 07:43am