I took the basic 5x5 routine and changed a few things. My main goal right now is to gain strength and flexibility for golf. Also, my upper body is lagging a little, so I would like to change that. Any thoughts?
Monday
Dumbbell press (5x5)
Bent-over row (5x5)
Squat (5x5)
Weighted decline sit-up (3x10)
Stretching (20 minutes)
Tuesday
Medicine ball tosses (20 minutes)
Stationary bike (40 minutes)
Stretching (20 minutes)
Wednesday
Military Press (5x5)
Pull-up (5x5)
Deadlift (5x5)
Torso twist (3 times)
Stretching (20 minutes)
Thursday
Medicine ball tosses (20 minutes)
Stationary bike (40 minutes)
Stretching (20 minutes)
Friday
Dumbbell press (5x5)
Renegade row (5x5)
Squat (5x5)
Bicycle crunch (3 times)
Stretching (20 minutes)
Saturday & Sunday
Stretching (20 minutes)
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Thread: Modified 5x5 Routine
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11-11-2009, 10:37 PM #1
Modified 5x5 Routine
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11-11-2009, 11:06 PM #2
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11-11-2009, 11:20 PM #3
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11-11-2009, 11:27 PM #4
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11-12-2009, 12:30 AM #5
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11-12-2009, 02:31 PM #6
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11-12-2009, 02:40 PM #7
- Join Date: Dec 2007
- Location: Michigan, United States
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So basically you too what was a really good general strength routine, added a bunch of stuff, deleted some good stuff, rearranged things until it basically doesn't resemble the original at all, and now you are asking if your changes will help you meet the goals of the original better?
Lets see............... the answer is.......... .NO!!!
The only change I would make to the original for improving the golf game directly would be to add the Olympic lifts back in for the explosive power component.
On the off days I might add some pre-hab type of exercises for the rotator cuff to prevent future injury.[]---[] Equipment Crew Member No. 11
"As iron sharpens iron so one man sharpens another" Proverbs 27:17
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11-12-2009, 02:45 PM #8* Monday: Bench press, bent-over rows, squat and deadlift;
* Wednesday: Weighted dips, weighted chin-ups, deadlift and hanging leg raises (just 2 sets of 5 reps for the leg raises);
* Friday: incline bench press, front squat, glute/hamstring raise; renegade row (with dumbbells or kettlebells), and saxon sidebends;
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11-12-2009, 11:39 PM #9
Here is another 5x5 routine I found. The only thing I changed was barbell bench press to dumbbell bench press and added in assistance exercises (which they recommended).
Monday
Flat dumbbell press (5x5)
Barbell row (5x5)
Olympic squat (5x5)
Dumbbell triceps extension (3x8)
Decline sit-up (3x8)
Wednesday
Military press (5x5)
Pull-up (5x5)
Deadlift (5x5)
Olympic squat (5x5)
Dumbbell preacher curl (3x8)
Torso twist (3 times)
Friday
Flat dumbbell press (5x5)
Barbell row (5x5)
Olympic squat (5x5)
Skull crusher (3x8)
Decline sit-up (3x8)
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