Awesome. So the calculator gives me this routine:





Complete Routine with Accessory work

Day 1
Overhead Press - 5/3/1
Shoulders or Chest - 5 sets of 10 - 20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
Lats or Upper Back - 5 sets of 10 - 20 reps (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
Triceps - 5 sets of 10 - 20 reps (Triceps Pushdowns or Triceps Extensions)

Day 2
Deadlift - 5/3/1
Hamstrings - 5 sets of 10 - 20 reps (Leg Curls, Glute - Ham Raise)
Quads - 5 sets of 10 - 20 reps (Leg Press, Lunges, Hack Squats)
Abs - 5 sets of 10 - 20 reps (Sit - ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

Day 3
Bench Press - 5/3/1
Shoulders or Chest - 5 sets of 10 - 20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
Lats or Upper Back - 5 sets of 10 - 20 reps (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
Triceps - 5 sets of 10 - 20 reps (Triceps Pushdowns or Triceps Extensions)

Day 4
Squat - 5/3/1
Low Back - 5 sets of 10 - 20 reps (Reverse Hyper, Back Raise, Good Morning)
Quads - 5 sets of 10 - 20 reps (Leg Press, Lunges, Hack Squats)
Abs - 5 sets of 10 - 20 reps (Sit - ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

I bolded the exercises I prefer doing. Let me know what you think of the full routine, if you'd add/remove anything. Any tips also... how should I manage the rep range, how often should I change the accessory exercises?
Thanks Ray

Oh and can I add 4 sets of chest flies to bench press day?

Overall it looks good. The 10-20 rep margin is a bit high. I would stick to 12/10/8/8/6 on the accessories. I would utilize the accessory exercises until they are no longer producing gains. Shake things up when you hit a wall, this is usually the best way to get moving again.

Yes you can...keep the set/rep at 12/10/10/8 for flies though.

I don't have a squat rack here at home, so doing leg day is kinda difficult, as legs are the one thing I don't have a lot of variety.

Wondering if I use dumbbells to my side if that will worsen my gains for squats, because I've tried doing over the shoulders with dumbbells but with 40 to 50 pounds it's almost too much for my wrists, and feels completely awkward where I can't get comfortable.

What would you recommend for doing leg workouts with dumbbells? I have a leg extension machine, otherwise I'm lacking any other leg types.

Dumbbell to my side Squats
Lounges
40 Lb One leg hamstring - Not sure of the name - bend over straighter back, then pull back up. Like a T, or upside down L back into the I position. (Body examples by letters lol)
Leg extension
Calf Raises 3 sets - 15 reps - 40 lbs

Anything else I should be adding, or doing something different? I have no specific set of workout, like a 5x5 or anything, just trying to confuse my muscles with a variety of workouts but keeping them relatively the same for the major lifts.

Thanks!

You can continue to do dumbbell squats. Keep the dumbbells elevated, toward the top of your chest, rather than hanging at your sides, which re-creates a standard BB front squat.

Other than that, you should be good to go.

I noticed it gives all kinds of routines, I'm not even sure why I picked the one I posted above. Can you do a quick explanation of cons and pros of each? No need you taking too long, I'm just asking which one would be beneficial

-----

Day 1
Overhead Press - 5/3/1
Overhead Press - 5 x 10 at 60 lbs
Chin-ups - 5 sets of 10 reps

Day 2
Deadlift - 5/3/1
Deadlift - 5 x 10 at 175 lbs
Hanging Leg Raise - 5 sets of 15 reps

Day 3
Bench Press - 5/3/1
Bench Press - 5 x 10 at 100 lbs
Dumbbell Row - 5 sets of 10 reps

Day 4
Squat - 5/3/1
Squat - 5 x 10 at 125 lbs
Leg Curl - 5 sets of 10 reps

-----

Day 1
Overhead Press - 5/3/1
Dips - 5 sets of 15 reps
Chin-ups - 5 sets of 10 reps

Day 2
Deadlift - 5/3/1
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps

Day 3
Bench Press - 5/3/1
Dumbbell Bench Press - 5 sets of 15 reps
Dumbbell Row - 5 sets of 10 reps

Day 4
Squat - 5/3/1
Leg Press - 5 sets of 15 reps
Leg Curl - 5 sets of 10 reps

-----

Day 1
Overhead Press - 5/3/1

Day 2
Deadlift - 5/3/1

Day 3
Bench Press - 5/3/1

Day 4
Squat - 5/3/1

-----

The one I picked

Day 1
Overhead Press - 5/3/1
Shoulders or Chest - 5 sets of 10 - 20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
Lats or Upper Back - 5 sets of 10 - 20 reps (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
Triceps - 5 sets of 10 - 20 reps (Triceps Pushdowns or Triceps Extensions)

Day 2
Deadlift - 5/3/1
Hamstrings - 5 sets of 10 - 20 reps (Leg Curls, Glute - Ham Raise)
Quads - 5 sets of 10 - 20 reps (Leg Press, Lunges, Hack Squats)
Abs - 5 sets of 10 - 20 reps (Sit - ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

Day 3
Bench Press - 5/3/1
Shoulders or Chest - 5 sets of 10 - 20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
Lats or Upper Back - 5 sets of 10 - 20 reps (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
Triceps - 5 sets of 10 - 20 reps (Triceps Pushdowns or Triceps Extensions)

Day 4
Squat - 5/3/1
Low Back - 5 sets of 10 - 20 reps (Reverse Hyper, Back Raise, Good Morning)
Quads - 5 sets of 10 - 20 reps (Leg Press, Lunges, Hack Squats)
Abs - 5 sets of 10 - 20 reps (Sit - ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

-----

Day 1
Overhead Press - 5/3/1
Chins - 5xF
Dips - 5xF

Day 2
Deadlift - 5/3/1
Glute Ham Raises - 5xF
Leg Raises - 5xF

Day 3
Benchpress - 5/3/1
Chins - 5xF
Pushups - 5xF

Day 4
Squat - 5/3/1
One Legged Squat - 5xF
Sit-ups - 5xF

See my notes above in BOLD/UNDERLINE

This post was edited by SKCRaynor on Aug 6 2014 05:59pm

So if I fix the rep scheme for the one I picked it would be your best recommendation?