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  1. #1
    Registered User 101111101's Avatar
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    rate my workout!

    im 19
    squats 5x5
    bench 5x5
    rows 5x5
    lunges 3x8
    dips and pull ups 3x10
    military press 5x5
    deadlifts 1x5
    ----add triceps or bicep to tone arms

    im going to do this every other day, and is it okay to do cardio with abs every other day? or should i include abs with this^.

    Thanks
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  2. #2
    Registered User andy012391's Avatar
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    its to much volume bro try a upper/lower split and eat like a mad man your only 100 pounds put some weight on train hard and sleep 8-10 hrs a day should see immediate gains

    good luck
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  3. #3
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    hey bro what are your actual goals ? like the previous guy said you should probably aim for a more specific split, those are good compound exercises, i definately would include them but at the same time i would space out each muscle group for separate days
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  4. #4
    Registered User musikguy72's Avatar
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    He doesn't HAVE to do a split. That would have him hitting his muscles only twice per week. Once per week depending on the split. With his stats and training level his recovery time will be a lot better than what a split would offer.

    OP: look up Stronglifts if you like the 5X5 type of workout. Look up Starting Strength too as it is probably the simplest setup for your goals and might give you the most optimal results.
    The main difference between these programs and the one you posted is the these programs have been tweaked with all the little details in mind. They are optimized for the best results. You can run yours or you can run one close to yours that has had all the little problems fixed already.
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  5. #5
    Registered User 101111101's Avatar
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    Originally Posted by musikguy72 View Post
    He doesn't HAVE to do a split. That would have him hitting his muscles only twice per week. Once per week depending on the split. With his stats and training level his recovery time will be a lot better than what a split would offer.

    OP: look up Stronglifts if you like the 5X5 type of workout. Look up Starting Strength too as it is probably the simplest setup for your goals and might give you the most optimal results.
    The main difference between these programs and the one you posted is the these programs have been tweaked with all the little details in mind. They are optimized for the best results. You can run yours or you can run one close to yours that has had all the little problems fixed already.
    yah i was looking at the 5x5 workout, and i just added in few things like Lunges and BICEP & TRICEP at end because i wanted to tone my arms a bit to
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  6. #6
    Rise Of The Weak Squatter GinjaNinja85's Avatar
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    Have you tried doing lunges after 5x5 squats? I don't envy you there, your glutes will hate you. And if you deadlift last, your not gonna progress as well. It's a demanding exercise and if your tired, it's wasted. Musikguy gave you good advice. I personally couldn't handle all that volume while giving 100%.
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  7. #7
    Registered User 101111101's Avatar
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    Originally Posted by GinjaNinja85 View Post
    Have you tried doing lunges after 5x5 squats? I don't envy you there, your glutes will hate you. And if you deadlift last, your not gonna progress as well. It's a demanding exercise and if your tired, it's wasted. Musikguy gave you good advice. I personally couldn't handle all that volume while giving 100%.
    i can swap lunges with dead lifts, making lunges last and use light weight to tone legs?
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  8. #8
    Registered User musikguy72's Avatar
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    Originally Posted by 101111101 View Post
    i can swap lunges with dead lifts, making lunges last and use light weight to tone legs?
    No one really knows what you mean by 'tone arms' and 'tone legs'. You can either build muscle or cut fat. Cutting fat usually gives the 'tone' look but you are suggesting to bulk in an effort to tone.
    What exactly are you trying to achieve? Maybe we can help make it more clear for ya.
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  9. #9
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    [QUOTE=101111101;869982381]im 19


    If u do this I'd take two days off instead of one bc it's a lot of volume. Or idvthrow it in th trash and do a push/pull routine every other day. I'm on my phone so excuse the typos
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  10. #10
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    Originally Posted by 101111101 View Post
    im 19
    squats 5x5
    bench 5x5
    rows 5x5
    lunges 3x8
    dips and pull ups 3x10
    military press 5x5
    deadlifts 1x5
    ----add triceps or bicep to tone arms

    im going to do this every other day, and is it okay to do cardio with abs every other day? or should i include abs with this^.

    Thanks
    I would change the order around a bit, and remove some exercises.

    Squat
    Bench
    Row
    Military Press
    Dead lift (A dead lift variation would probably be better, like romanian)
    Curls
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  11. #11
    This Space for Rent RockCrab's Avatar
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    Contains the word 'tone'. 3/10. Potential to be 8 or 9 otherwise.
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  12. #12
    Registered User AntonisD's Avatar
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    Originally Posted by trexmoad123 View Post
    I would change the order around a bit, and remove some exercises.

    Squat
    Bench
    Row
    Military Press
    Dead lift (A dead lift variation would probably be better, like romanian)
    Curls
    This.
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  13. #13
    Registered User Lackeos's Avatar
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    OP: Don't say the word tone ever again. Don't even think it. Doing extra exercises for a body part won't "tone" it more, and while we're at it, spot reduction of fat can't occur.

    I don't like the lunges. If it were me, my ideal beginner lower body exercise combination would be squats + SLDL. I don't think dips are necessary yet when you're already benching and pressing, perhaps later when your body needs more volume. I was never a fan of Strong Lifts 5x5 for beginners, and I feel like 3x5 or 4x5 would be better than 5x5 for beginners.

    That's it. It's mostly fine otherwise.
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  14. #14
    Registered User 101111101's Avatar
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    Originally Posted by trexmoad123 View Post
    I would change the order around a bit, and remove some exercises.

    Squat
    Bench
    Row
    Military Press
    Dead lift (A dead lift variation would probably be better, like romanian)
    Curls
    Can i add in dips or something for triceps? because i want big arms and people said to focus on triceps
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  15. #15
    Registered User 101111101's Avatar
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    Originally Posted by musikguy72 View Post
    No one really knows what you mean by 'tone arms' and 'tone legs'. You can either build muscle or cut fat. Cutting fat usually gives the 'tone' look but you are suggesting to bulk in an effort to tone.
    What exactly are you trying to achieve? Maybe we can help make it more clear for ya.
    Gain muscle! but since summer is coming soon i dont wanna look fat so.. just wanna look good you know?
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  16. #16
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    Originally Posted by 101111101 View Post
    Can i add in dips or something for triceps? because i want big arms and people said to focus on triceps
    You can if you want to, but it's really not necessary. Triceps get hit hard enough with bench press and over head press.. tis the beauty of compound exercises.
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  17. #17
    Registered User 101111101's Avatar
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    Originally Posted by trexmoad123 View Post
    You can if you want to, but it's really not necessary. Triceps get hit hard enough with bench press and over head press.. tis the beauty of compound exercises.
    ok thanks! ill drop the dips
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  18. #18
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    Hey there!

    It is a great workout in that you've addressed some very great 'mass builders'. This is my opinion (and I see many others as well), that doing these exercises in one pop is difficult and may result in: 1)Straining muscles, 2)Lack enough concentrated energy for each and 3)Boredom with the program. I am really basing this off of your weight (and age...guessing you are young). You need time to acclimate to these powerful exercises, and I think by doing the same program you are missing out on some other important exercises and body parts (calves). You have to address what you want to do with the program, as this seems more like a powerlifting regime and not one that would produce healthy muscle growth. Theres nothing wrong with powerlifting, its just that it is a progression...you need to build up it that.

    If you go every other day, why not try to make a point in going 4 days/week and spliting up the load. Check out the great 4 day/week programs on the site...I also have made up 3,4, and 5 day programs on my bodyblog.

    I understand there are all types of opinions and programs. Best thing...maybe do this program and see how it goes. And, if after a period of time you want to try something new...than hop unto that and see where it takes you. With training, it is about getting in there and doing it. You will learn as you train what is good for you as we are all different people with different backgrounds and different goals. Just keep an open mind...and train safely!!! Not too much weight, stretch, warm-up and all that jazz.

    Hope this helped!
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