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  1. #1
    Registered User raden123's Avatar
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    Arrow Push/Pull/Legs with 5x5

    Would this routine be good for mass and strenght? I want to keep 5x5 reps range becouse I want to get some good gains in strenght. I've been training for about 7 month. I am 17 years old. If you have got some questions to me, ask me xd



    Push
    1. barbell bench press 5x5
    2. incline dumbell bench press3x12
    3. shoulder press (seated? millitary? or what becaouse I don't know 3x10
    4. Side Lateral Raise 3x10
    5. close-Grip Barbell Bench Press 3x8
    6. Tricep Dumbbell Kickback 3x12

    Pull
    1. deadlift 5x5
    2. Bent Over Barbell Row 3x8
    3. Underhand Cable Pulldowns 3x10
    4. One-Arm Dumbbell Row 3x12
    5. dumbbell shrug 3x 12
    6. Dumbbell Bicep Curl 3x10
    7. Alternate Hammer Curl 3x10

    Legs
    1. squat 5x5
    2. Barbell Lunge 3x12
    3. Romanian Deadlift 3x8
    4. Seated Calf Raise 3x12-15
    5. abs
    6. abs
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  2. #2
    Registered User bmontgomery87's Avatar
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    That's not awful. But why not just stick to an actual 5x5 program?
    They're pretty much flawless. And don't require much tweaking.
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  3. #3
    Tu papi Jasonk282's Avatar
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    7 upper each day on push/pull and only 4 legs. If you want strength gains fine, but you need to cut down on the other lifts. You can either have volume and keep strength moderate of keep strength high and volume moderate. You want your accessory lifts to assistance your strength lifts. Something like this would be good for a push/pull/legs.

    Push
    Bench 5x5
    OHP 5x5
    incline press 4x10-15
    pressdowns 5x10-20

    Pull
    deads 5x5 ramping
    pullups 5xAMAP
    Barbell row 5x5
    Barbell curl 4x10

    Legs
    squats 5x5
    leg press 4x10
    SLDL 4x10
    calf raise 4x10-20

    Personally though I prefer a simple 4 days strength routine.

    Squats
    leg press
    SLDL

    Bench
    incline
    pressdowns

    Deads
    pullups
    db row

    OHP
    lat raise
    rear delt flies

    Stay 3x5 or 5x5 on main lifts, 4/5x10-20 on assistance lifts. super set in chins/pullups on pressing days. Add weight to main lifts if all reps are met...assistance lifts as needed.
    Union ironworker, USMC vet, muay thai, kyokushin kartae, judoka
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  4. #4
    Registered User raden123's Avatar
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    * I'm from Poland so sorry for my English

    I have trainend ss5x5 but it was a waste of time for me. I don't know why maybe I didn't eat enough.. I want to build muscles so i thought p/p/l would be good routine. At the same time i'd like to get stroner on these 3 exercise so I'd keep 5x5 range on them. I've diet and I am thinking about taking creatine..
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  5. #5
    Registered User raden123's Avatar
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    I wouldn't be able to train 4x a week.
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  6. #6
    Tu papi Jasonk282's Avatar
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    Originally Posted by raden123 View Post
    I wouldn't be able to train 4x a week.
    which is why I also posted a 3x a week program as well.
    Union ironworker, USMC vet, muay thai, kyokushin kartae, judoka
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  7. #7
    Registered User raden123's Avatar
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    Ok thanks for help ;]

    But Why It wouldn't be good if I gave more exercises in push and pull than in legs? It wouldn't provide me more muscle gains in upper body?
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  8. #8
    Tu papi Jasonk282's Avatar
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    Originally Posted by raden123 View Post
    Ok thanks for help ;]

    But Why It wouldn't be good if I gave more exercises in push and pull than in legs? It wouldn't provide me more muscle gains in upper body?
    Balance in your routine is a good thing. Having a bigger upper body than lower body is not a good thing.
    Union ironworker, USMC vet, muay thai, kyokushin kartae, judoka
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  9. #9
    Selma Blair is my 10/10 whopperJr's Avatar
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    weight gains or loss ultimately comes from your nutrition. for your routine, if you just do 4 reps of 6 sets, you're at the better end of gaining strength. 5x5 isn't bad at all, but with 4x6 you will notice more strength improvements.
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  10. #10
    Registered User raden123's Avatar
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    more strength improvements with 4x6?? What about 3x5 reps range??
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  11. #11
    Selma Blair is my 10/10 whopperJr's Avatar
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    Originally Posted by raden123 View Post
    more strength improvements with 4x6?? What about 3x5 reps range??
    if you lower your reps, go for higher sets. 6 would be sufficient
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  12. #12
    Registered User Jam369's Avatar
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    Here is the split for you!

    [QUOTE=raden123;950665423]Would this routine be good for mass and strenght? I want to keep 5x5 reps range becouse I want to get some good gains in strenght. I've been training for about 7 month. I am 17 years old. If you have got some questions to me, ask me xd



    Push
    1. barbell bench press (7 reps, 7 reps, 6 reps. 4 reps, 3 reps 2-3 mins between sets
    1 set (as many reps as possible (AMRAP) 15-25
    2. Shoulder press (4sets 8-10 reps) 60 secs between sets
    3. Flys (5 sets 8-10 reps) 60 secs between sets
    4. V bar push downs (5 sets 8-10 reps) 30 secs between sets
    5. Incline dumbbell rear fly (5 sets 8-10 reps) 30 secs between sets
    6. Ab pulldown (5 sets: 30 reps) 30 secs between sets
    7: Deep crunch (5 sets: 20 reps) 30 secs between sets

    Pull

    1. Deadlift (7 reps, 7 reps, 6 reps. 4 reps, 3 reps) 2-3 mins between sets
    1 set (as many reps as possible (AMRAP) 20-30

    2. Barbbell bicep curl (4sets 8-10 reps) 60 secs between sets
    3. Lat pulldown (5 sets 8-10 reps) 60 secs between sets

    4. Barbell upright row (5 sets 8-10 reps) 30 secs between sets
    5. Dumbbell bent over row (5 sets 8-10 reps per side) 30 secs between sets
    6. Barbell reverse curl (5 sets 8-10 reps) 30 secs between sets
    7: Dumbbell shrug (5 sets 8-10 reps) 30 secs between sets

    8: Abs - Woodchopper
    9: Oblique crunch

    Legs

    1. Barbell Squat (7 reps, 7 reps, 6 reps. 4 reps, 3 reps 2-3 mins between sets
    1 set (as many reps as possible (AMRAP) 15-25
    2. Barbell glute bridge (4sets 8-10 reps) 60 secs between sets
    3. Stiff leg deadlift (4 sets 8-10 reps) 60 secs between sets
    4. Seated leg extension (5 sets 8-10 reps) 30 secs between sets
    5. Seated leg curl (5 sets 8-10 reps) 30 secs between sets
    6. Single leg dumbbell step up - (5 sets: 20 reps) 30 secs between sets
    7: Barbell Calf raise (5 sets: 20 reps) 30 secs between sets


    Let me know how this works out for you!
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