Done with Rippetoe, Done With 5x5...Now it's time for my very own custom routine!!

[vunguyen12]

Hey guys it been awhile since I last made a thread or posted, but now that I have some free time, I decided to create my very own routine. From the very beginning I followed the Rippetoe routine and next was the 5x5 madcow variation. Those were two of the very best fullbody routines, but now I?m ready for a split. Instead of just looking one up, I made one. This is my very firs custom routine, so please tell me what you think. I would appreciate it. It is base on working antagonist muscles on the same day with the set and rep range for optimum muscle development. I kept it under six exercises per workout, with each workout lasting about 45 minutes.

Antagonist Split

Day 1: Chest/Back

Bench Press: 4x8
Incline Bench Press: 3x10
Cable Cross-Over: 3x12

Weighted Chin Ups: 4x8
Cable Seated Row: 3x10
Machine Lat Pulldown: 3x12

Day 2: Recovery

Day 3: Biceps/Triceps

Standing Barbell Curl: 4x8
Hammer Curl DB: 3x10
Machine Curl: 3x12

Weighted Triceps Dips: 4x8
Triceps Extension: 3x10
Overhead DB Triceps Extension: 3x12

Day 4: Quad/Hamstrings

Squat: 4x8
Leg Press: 3x10
Leg Extension: 3x12

Stiff Leg Deadlift: 4x8
Glute-ham raises: 3x10
Leg Curl variations: 3x12

Day 5: Recovery

Day 6: Anterior and Lateral Delts/Rear Delts

Military Press: 4x8
Arnold Press: 3x10
Lateral Raise: 3x12
Cable Pull Over: 3x12

Day 7: Recovery

[ironwill2008]

Your workout looks good. I don't see any reason to change anything, except maybe drop the Arnold presses, and replace them with bent lateral raises. As always, success from any routine comes mostly from proper nutrition. Good luck; train HARD.

[Viper Six]

if you don't mind me asking, how long did you follow rippetoes before jumping to madcows?

[vunguyen12]

Originally Posted by ironwill2008

Your workout looks good. I don't see any reason to change anything, except maybe drop the Arnold presses, and replace them with bent lateral raises. As always, success from any routine comes mostly from proper nutrition. Good luck; train HARD.

ok thanks

Originally Posted by Viper Six

if you don't mind me asking, how long did you follow rippetoes before jumping to madcows?

little bit over a month...wish i stayed on it longer though

[CaptainGorgeous]

Originally Posted by ironwill2008

Your workout looks good. I don't see any reason to change anything, except maybe drop the Arnold presses, and replace them with bent lateral raises. As always, success from any routine comes mostly from proper nutrition. Good luck; train HARD.

I agree with the above comment.

The volume on tri/bi day seems high, but if you can handle it, then don't change it.

I'm thinking about doing a split like this when I'm done with my full body and upper lower routines.

[vunguyen12]

Originally Posted by CaptainGorgeous

I agree with the above comment.

The volume on tri/bi day seems high, but if you can handle it, then don't change it.

I'm thinking about doing a split like this when I'm done with my full body and upper lower routines.

I was actually tempted to add more volume, but I controlled myself...for now

[Mysterious One]

I suggest you drop either the arnold presses or militarys. Two presses are a bit redundant. Also pullovers for shoulders? It would be better to do bent over laterals here. I also suggest adding shrugs to the shoulder day.

Otherwise looks good.

[TheMan249]

you said you wished you stayed on rippetoe longer before moving to madcow...just curios as to why?

[ThickAsABrick]

Originally Posted by Mysterious One

I suggest you drop either the arnold presses or militarys. Two presses are a bit redundant. Also pullovers for shoulders? It would be better to do bent over laterals here. I also suggest adding shrugs to the shoulder day.

Otherwise looks good.

agreed

Although I personally would not use cable rows as my primary rowing movement. DB, T-bar, or BB (yates) rows are better options IMO.

[vunguyen12]

Originally Posted by Mysterious One

I suggest you drop either the arnold presses or militarys. Two presses are a bit redundant. Also pullovers for shoulders? It would be better to do bent over laterals here. I also suggest adding shrugs to the shoulder day.

Otherwise looks good.

Originally Posted by ThickAsABrick

agreed

Although I personally would not use cable rows as my primary rowing movement. DB, T-bar, or BB (yates) rows are better options IMO.

Ok I'll add shrugs and replace cable with DB rows. Thanks guys