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Old 03-21-2013, 03:15 PM   #1
LindenGarcia18
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Default Changing or tweaking my routine.

Following my the post on my log I was told by Lee and Off Road that I should think bout tweaking or getting a new version of my workout plan.
They think maybe it was too much for me at the moment.
Could you help me decide what to change?


5x5, 3x a week full body

workout a

.5x5 bench press
.5x5 bent over rows
.5x5 pull ups
.3x8 barbell shrugs
.3x8 bicep curles
.3x8 skull crushers/dips
.5x5 squat
.cable crunch

workout b
.jump squats/bulgarian split squats
.5x5 dead lift
.5x5 close grip bench
.5x5 military press
. 3x8 incline curls/ preacher curles
.cable crunch
.5x5 1 arm dumbbell row
.3x8 dumbbell side raises/ rear raises
.calf raises
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Old 03-21-2013, 03:49 PM   #2
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Workout A
3x5 Squat
3x5 Bench Press
3x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

You train on 3 nonconsecutive days per week. You can add weighted ab work, weighted hypers, dips, pull ups or chins at the end. 3 sets of 2 of those.

I see a lot of volume in what you were doing, what I posted isn't my idea but it's from a book I read that worked out very well for me. I spend way too much time in my first years training doing incline curls and dumbbell extensions and not enough time learning to squat and deadlift correctly. Once I went over to barbell training and started eating a lot I grew tremendously, I was never sore and I made a great base for myself.

Start with those exercises and as time progresses you can add some of the other work you were doing as you get adjusted to the work load, start simple.
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Old 03-21-2013, 03:54 PM   #3
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Thanks a bunch mate
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Old 03-21-2013, 04:22 PM   #4
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Linden has been getting a sick feeling part way through his workouts. He is also brand new to working out with weights. I suggested that his current routine might be a little too much for him to start with and a more abbreviated routine would teach him to push a little and still cover everything he needs to be doing to build strength and mass. He also does not have any access to equipment for him to do the squat safely.


Something off the top of my head:

Routine A:
Sit-ups x whatever
Bulgarian Split Squats - 2 sets of 15-20 reps
Weighted Back Raises - 2 sets of 15-20 reps
Bench Press or Bar Dips - 5x5
1 Arm DB Rows - 5x5

Routine B:
Side Bends x whatever
Deadlift - work up to a top set of 5 reps
Shoulder Press - 5x5
Barbell Curls - 5x5

Alternated 3 days a week

Last edited by Off Road; 03-21-2013 at 05:59 PM.
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Old 03-21-2013, 05:11 PM   #5
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Quote:
Originally Posted by Off Road View Post
Linden has been getting a sick feeling part way through his workouts. He is also brand new to working out with weights. I suggested that his current routine might be a little too much for him to start with and a more abbreviated routine would teach him to push a little and still cover everything he needs to be doing to build strength and mass. He also does not have any access to equipment for him to do the squat safely.


Something off the top of my head:

Routine A:
Sit-ups
Bulgarian Split Squats
Weighted Back Raises
Bench Press or Bar Dips
1 Arm DB Rows

Routine B:
Side Bends
Deadlift
Shoulder Press
Barbell Curls

Alternated 3 days a week


Thanks off road, I see the type of workout you mean now. I'll switch it up for next week.
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Old 03-21-2013, 05:19 PM   #6
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Each day is a full-body workout. Everything important is being covered and nothing is being left out. It's short, it's sweet, and you should be able to power through it and recover adequately between sessions.

As for progression, start with light weights; I mean ridiculously light weights. Add 10 lbs to the deadlifts every time you do them and 5 lbs to everything else every time you do them. When you fail to hit your reps for three sessions in a row, drop the weight down about 20% and build back up to new PRs.

Keep the sets/reps simple; do a set of 5 reps with about 50%, then do a set of 5 reps with about 75%, then do 3 sets of 5 reps with your working weight for the day. Basic 5x5 setup.
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Old 03-21-2013, 05:23 PM   #7
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Quote:
Originally Posted by jiorio95 View Post
Workout A
3x5 Squat
3x5 Bench Press
3x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

You train on 3 nonconsecutive days per week. You can add weighted ab work, weighted hypers, dips, pull ups or chins at the end. 3 sets of 2 of those.

I see a lot of volume in what you were doing, what I posted isn't my idea but it's from a book I read that worked out very well for me. I spend way too much time in my first years training doing incline curls and dumbbell extensions and not enough time learning to squat and deadlift correctly. Once I went over to barbell training and started eating a lot I grew tremendously, I was never sore and I made a great base for myself.

Start with those exercises and as time progresses you can add some of the other work you were doing as you get adjusted to the work load, start simple.
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