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  1. #1
    Registered User dpk33's Avatar
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    Reducing the volume in ICF 5x5

    Sometimes, for whatever reason I have to leave the gym early and I can't really stay for the full 1.5h it takes for me to complete the workout. It looks something like this:

    Workout A
    Squat 5x5
    Bench Press 5x5
    Barbell Row 5x5
    Barbell Shrug 3x8
    Skullcrusher 3x8
    Chins 3x5-8
    or Striaght Bar/Incline Curl 3x8
    Hyperextention 2x10
    Kneeling Cable Crunch 3x10-20

    Workout B
    Squat 5x5
    Deadlift 1x5
    Standing Press 5x5
    Barbell Row 5x5 -10%
    CGBP 3x8
    Straight Bar or Incline Curl 3x8
    Kneeling Cable Crunch 3x10-20

    If I were to remove one or two of the exercises (from each workout), which one should they be?
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  2. #2
    Registered User Verisharp's Avatar
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    cut out the cable crunches on ONE of the days, and cut out the curls on ONE of the days
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  3. #3
    Registered User PaulRivers's Avatar
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    Originally Posted by dpk33 View Post
    Sometimes, for whatever reason I have to leave the gym early and I can't really stay for the full 1.5h it takes for me to complete the workout. It looks something like this:

    Workout A
    Squat 5x5
    Bench Press 5x5
    Barbell Row 5x5
    Barbell Shrug 3x8
    Skullcrusher 3x8
    Chins 3x5-8
    or Striaght Bar/Incline Curl 3x8
    Hyperextention 2x10
    Kneeling Cable Crunch 3x10-20

    Workout B
    Squat 5x5
    Deadlift 1x5
    Standing Press 5x5
    Barbell Row 5x5 -10%
    CGBP 3x8
    Straight Bar or Incline Curl 3x8
    Kneeling Cable Crunch 3x10-20

    If I were to remove one or two of the exercises (from each workout), which one should they be?
    Personally, I've never quite understood barbell shrugs. I would personally take those out before anything else.
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  4. #4
    Registered User MrSlippery's Avatar
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    Its up to you really, to keep it simply I would not cut out any of the 5x5 lifts. Pretty much any of the accessory work could be removed, in workout A I would first look at shrugs/hypertension and in workout B would keep everything but if something had to go cable crunch would be first for me personally.

    You can always do ab work at home and or on off days.
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