Hi,
I'm looking into starting a new routine to get over my plateau and start gaining some weight again. I've looked around and settled on a Push/pull style routine that hits body parts twice a week. I've been working out for 5 years now, 2 of which have been serious. I'm 25, 190lbs and 5'11". Aiming on consuming around 3500-4000 cals a day w/ 200 g's of protein and 400g's of carbs. The only sups I'll be on is Creatine monohydrate, BCAA's and 2 tbsp of fishoil in my morning shake.
Every workout day will begin with 10-15 min of light warm up which will consist of low weight sets of the exercises I am doing and 5 mins on the bike.
Monday - Push
Flat Barbell Bench 5x5
Incline dumbbell flies 3x8-10
Seated dumbbell arnies 4X8-10
Dumbbell lat raises 3x8-10
Weighted Dips 3x6-8
French Press 2x8-10
Tues - Pull
Weighted Chin-up 5X5
Close grip pull down 3x8-10
Seated Row 3x8-10
Barbell curl 3x6-8
Hammer dumbbell curl 2X8-10
Deadlifts 4x5
Abs(P90x)
Wed - OFF
Thurs - Push
Seated Barbell Military Press 5X5
Dumbbell Front raise 3x8-10
Incline DB bench 4x8-10
Flat DB flies 3x8-10
Close grip bench 3x6-8
Tricep pushdown 2x8-10
Abs(P90X)
Friday - Pull
Bent over barbell Row 5X5
Close grip seated row 3x8-10
Lat pulldowns 4x8-10
Barbell curl -3x6-8
Precher Curls 2x8-10
DB shrugs 3x8-10/ Supersetted w/ behind back barbell shrugs
Saturday - Legs
Squats 5x5
DB lounges 4x8-10
Leg extensions- 4x8-10
Calf raises 3x8-10
Abs(P90X)
Sunday-Off
Any advice on how to make this workmout better, or any advice at all would be greatly appreciated.
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04-12-2011, 11:47 AM #1
Push/Pull/Legs - 5 day split - Critique
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