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Thread: New routine?

  1. #1
    Registered User DeKinny's Avatar
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    Smile New routine?

    Hoping to build a bit of strength as well as mass. I want you guys to pick out all the flaws in this routine, also open to any advice!

    Day 1: Chest/Tris

    Bench press 5x5
    Incline dumbbell press 3x8
    Weighted dips 3x8
    Incline dumbbell flies 3x8
    Skull crushers 3x8

    Day 2: Back/biceps

    Deadlifts 5x5
    Wide grip pull downs 3x8
    close grip pull downs 3x8
    Bent over dumbbell rows 3x8
    Straight bar curls 3x8
    Dumbbell hammer curls 3x8

    Day 3: Shoulders/Traps

    Overhead press 5x5
    Arnold presses 3x8
    Upright rows 3x8
    Shoulder raises 3x18
    Rear delt cable exercise 3x8
    Behind the back smith machine shrugs 3x10
    Dumbbell shrugs 3x10

    Day 4: Legs/abs
    Squat 5x5
    Trap bar deadlift 3x8
    Leg press 3x10
    Hamstring curls 3x8
    Calf raises 3x15
    Weighted crunches 3x10
    Weighted leg raises 3x10

    So far I've noticed some decent gains in all areas except my triceps. What do you guys think?
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  2. #2
    Registered User BradCathie's Avatar
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    BradCathie is offline
    Originally Posted by DeKinny View Post
    Day 2: Back/biceps

    Deadlifts 5x5
    Bentover barbell rows 3x8
    Wide grip pull downs 3x8
    Single-arm Dumbbell Rows3x8
    Straight bar curls 3x8
    Dumbbell hammer curls 3x8

    Day 3: Shoulders/Traps

    Overhead press 5x5
    Dumbbell shoulder press 3x8
    Upright rows 3x8 -optional
    Shoulder lateral raises 3x8
    Rear delt cable exercise 3x8
    Behind the back smith machine shrugs 3x10
    Dumbbell shrugs 3x10

    Day 4: Legs/abs
    Squat 5x5
    Pause Squat/Front Squat 3x8
    Leg press 3x10
    Hamstring curls 3x8
    Calf raises 3x15
    Weighted crunches 3x10
    Weighted leg raises 3x10

    So far I've noticed some decent gains in all areas except my triceps. What do you guys think?
    Put the changes I would make in bold but for the most part it looks pretty solid. Something to keep in mind is to not get too stuck on reps/sets, especially the 5x5. You're not always going to be able to add 2.5kg every session. You're better off starting light and increase overall reps completed, not necessarily increasing the weight. E.g.

    3x8x40kg = 24 reps Don't think you can lift sets of 8 at 42.5kg? Maybe you can do sets of 6 though.
    4x6x42.5g = 24 reps AND increased weight. But now you definitely can't go heavier right? Drop the weight instead.
    3x9x40kg = 27 reps and more overall volume.
    Workout Log: http://forum.bodybuilding.com/showthread.php?t=168292533&p=1378041213#post1378041213
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  3. #3
    Registered User DeKinny's Avatar
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    Originally Posted by BradCathie View Post
    Put the changes I would make in bold but for the most part it looks pretty solid. Something to keep in mind is to not get too stuck on reps/sets, especially the 5x5. You're not always going to be able to add 2.5kg every session. You're better off starting light and increase overall reps completed, not necessarily increasing the weight. E.g.

    3x8x40kg = 24 reps Don't think you can lift sets of 8 at 42.5kg? Maybe you can do sets of 6 though.
    4x6x42.5g = 24 reps AND increased weight. But now you definitely can't go heavier right? Drop the weight instead.
    3x9x40kg = 27 reps and more overall volume.
    Thanks man. Yeah I've been going pretty heavy on the 5x5 and sometimes fail to complete a bit of reps on the assistant exercises. I burn out very quickly. Thank you for your advice, I will cycle through the exercises you gave me and see how it works out. Reps If I was green lol
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