Im looking for routine for semi-advanced lifter who wants to add mass.
Basically i can workout only 3 days a week. Very hectic schedule. I think it inst much a problem when bulking.
So i think of:
Monday - Pull
Sumo deadlift 5x5 (straight sets)
Wide pullups (weighted) 3x6-8
BB Rows 4x6-8
Barbell curls 3x8-10
Concentration curls 3x8-10
Abs
Wednesday - Push
Bench press 5x5 (straight sets)
Dips (weighted) 3x6-8
DB Inc Flyes 3x10 (meanwhile triceps is recovering for military press)
Military press 3x6-8
Lateral raises 3x10-12
Inc tricep ext 4x8-10
Friday - Legs
Front squat 5x5 (straight sets)
Bulgarian split squat w/ db 4x6-8
Ham curls 3x8-10
Single leg calf raise 3x10-12
Single leg seated calf raise 3x10-12
Abs
2-3 min rest on compounds, 1 min on isolations (30s calves, abs)
I would be very grateful for your feedback
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01-04-2012, 09:59 AM #1
I can work out only 3 days a week, need help with a routine
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01-04-2012, 10:04 AM #2
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01-04-2012, 10:21 AM #3
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01-04-2012, 12:48 PM #4
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 34
- Posts: 7,534
- Rep Power: 12188
Looks good to me. I'd maybe do a little rear delt work on my pull day but that's it.
If you find yourself getting too tore up squatting and pull heavy each week, you can rotate deads and rack pulls. Looks good though.https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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01-04-2012, 01:07 PM #5
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01-04-2012, 01:28 PM #6
hmm and what about the split I wrote?
SuicideGripMe -> you mean sth like bentover reverse flies? I forgot to include shrugs also. so it will be:
Sumo deadlift 5x5 (straight sets)
Wide pullups (weighted) 3x6-8
BB Rows 4x6-8
Shrugs 3x10
Barbell curls 3x8-10
Concentration curls 3x8-10
Abs
and If i want to add reverse flies where should I put them? after shrugs?
and 3x10-12 for bb shrugs is fine?
thanks
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01-04-2012, 01:31 PM #7
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 34
- Posts: 7,534
- Rep Power: 12188
https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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01-04-2012, 01:35 PM #8
You,re right. Deadlifts make my traps sore. Moreover - my traps get pretty intense workout during strict Military pressing.
so:
Monday - Pull
Sumo deadlift 5x5 (straight sets)
Wide pullups (weighted) 3x6-8
BB Rows 4x6-8
Reverse flyes 2x10-12 (biceps can rest a bit during that time)
Barbell curls 3x8-10
Concentration curls 3x8-10
Abs
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01-04-2012, 01:40 PM #9
I would add 2 sets inc bicep curls after your BB curls and drop your concentration curls to 2 sets. I don't like pairing pull or push groups like you did. I feel like I overwork the smaller (usually secondary) muscle group and I don't ever hit the high poundage like I normally do if they were fresh. That's just me... whatever works for you... right.
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01-04-2012, 10:11 PM #10
ok but do you think it is better to do 5x5 with same weight when bulking? extending rest time between sets as sets progress and more rest is needed (between 1st and 2nd set 2 minutes and between 4th set and 5th set up to 3 minutes)
and also as for warmup:
6-8 reps of 50% workset weight
2-3 reps of 75%
and then
5x5 worksets
is ok?
or better to ramp?
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01-04-2012, 11:17 PM #11
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01-05-2012, 11:43 AM #12
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01-05-2012, 12:05 PM #13
mehhh, thats closer toward intermediate.....
just go with Bill Starr's Intermediate 5x5
http://madcow.hostzi.com/5x5_Program/Linear_5x5.htmPM me for workout advice Ladies
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01-05-2012, 12:09 PM #14
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