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Old 06-21-2010, 03:47 PM   #1
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Default How is this routine?

Hi Im Alex and Im new to the forums.
Im 5'9 and I weight 155 lbs, Ive been lifting for +3 years but I have achieve little no nothing in that time. Im planning in getting bigger, these are my major lifts:
Squat 225 3x5
Deadlift 225 3x5
Bench Press 175 3x5

And these is the routine im planning to do, suggestions are welcome
Day 1. Chest/Triceps
Incline Bench Press 5x5
DB Bench Press 1x10 1x8 1x6
Incline fly 1X10 1X8 1X6
Dips 3x10
Close grip BP 1x10 1x8 1x6
Skull crushers 1x10 1x8 1x6
Pressdowns 1x10 1x8 1x6

Day 2. Back/Biceps
Deadlift 5x5
Barbell Row 1x10 1x8 1x6
one arm DB row 1x10 1x8 1x6
pulldowns 1x10 1x8 1x6
Barbell curl 1x10 1x8 1x6
Preacher curl 1x10 1x8 1x6
Dumbell curl

Day 3.Rest

Day 4. Shoulders/Traps/Abs
Military press 5x5
Arnold press 1x10 1x8 1x6
upright row 1x10 1x8 1x6
lateral raises 1x10 1x8 1x6
Shrugs 1x10 1x8 1x6
Weighted crunch 3x15

Day 5. Legs
Squat 5x5
Leg press 1x10 1x8 1x6
Leg extensions 1x10 1x8 1x6
SLDL 1x10 1x8 1x6
calves rasies 1x10 1x8 1x6

Day 6. rest

Day7. rest

repeat

Do you think this routine will work? Or should I do something completely different?
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Old 06-21-2010, 04:07 PM   #2
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I would cut down a bit on exercises (for example rotate the DB and BB row on different weeks, maybe cut the leg press and add more sets on the squat instead, maybe less arm exrcises in favor of compounds) Adding some sets on the big 3 and also variating the rep-range a bit on the compounds especially, in the range from 1-10. Looks solid otherwise, just dont get trapped in a written schedule and only do the "prescribed" reps for each exercise, i belive that variation is the key! Good luck and post up a log so that we can follow your progress!
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Old 06-21-2010, 04:30 PM   #3
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Quote:
Originally Posted by AlexBB View Post
Hi Im Alex and Im new to the forums.
Im 5'9 and I weight 155 lbs, Ive been lifting for +3 years but I have achieve little no nothing in that time. Im planning in getting bigger, these are my major lifts:
Squat 225 3x5
Deadlift 225 3x5
Bench Press 175 3x5

And these is the routine im planning to do, suggestions are welcome
Day 1. Chest/Triceps
Incline Bench Press 5x5
DB Bench Press 1x10 1x8 1x6
Incline fly 1X10 1X8 1X6
Dips 3x10
Close grip BP 1x10 1x8 1x6
Skull crushers 1x10 1x8 1x6
Pressdowns 1x10 1x8 1x6

Day 2. Back/Biceps
Deadlift 5x5
Barbell Row 1x10 1x8 1x6
one arm DB row 1x10 1x8 1x6
pulldowns 1x10 1x8 1x6
Barbell curl 1x10 1x8 1x6
Preacher curl 1x10 1x8 1x6
Dumbell curl

Day 3.Rest

Day 4. Shoulders/Traps/Abs
Military press 5x5
Arnold press 1x10 1x8 1x6
upright row 1x10 1x8 1x6
lateral raises 1x10 1x8 1x6
Shrugs 1x10 1x8 1x6
Weighted crunch 3x15

Day 5. Legs
Squat 5x5
Leg press 1x10 1x8 1x6
Leg extensions 1x10 1x8 1x6
SLDL 1x10 1x8 1x6
calves rasies 1x10 1x8 1x6

Day 6. rest

Day7. rest

repeat

Do you think this routine will work? Or should I do something completely different?
Your goals should dictate how you plan your workouts. If you want to get bigger do most of your sets on heavy compounds (i.e. Bench Squat Deadlifts Overhead Press) and cut down on the supporting exercises (Flyes, curls, etc.). If you want a certain body part to be bigger focus on that, but listen to your body so you don't over train.

If you have been lifting big for 3 years and haven't seen results it sounds like you aren't eating right. Muscles are made in the kitchen. If you want to get big eat big. Use whatever cliche you want, but its the truth.

Also, welcome to the forum. We are all here to help and we all want to see you reach your goals. No B.S. here.

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Old 06-21-2010, 05:14 PM   #4
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Hi Alex and welcome to the forum.

Overall you have a solid split and really good exercise selection,. I would probably curb back the volume just slightly.

On chest and tricep day I would probably aim for no more then 18 sets. You triceps will be pretty hammered after chest, so 2 additional exercises should be enough. I would also pull the volume back a hair on back day, and drop a bicep exercise. You could do something like alternate DB and BB rows workout to workout.

Results generally come down to 2 factors:

1) Eating enough to gain weight.
2) Progressing on weight.

You need to push yourself on every set of every workout, always trying for more reps and ultimately more weight.

A common mistake made is using too much volume. When big eating and big weight are used, you won't have to over do the volume.

How much weight have you gained in the last 3 years?
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Old 06-21-2010, 10:40 PM   #5
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Number one, NO curling in the aquat rack
Number two, Leg Press is worthless
Number three, GHR
Number four, Add in good mornings after your squats, you will love this just ask BTB

Looks pretty solid otherwise bro, I am no expert though haha Maybe alternate your exersizes as Big Swede said above, I defenitely agree with that. Maybe one week if you are doing ez bar skull crushers, do dumbell skull crushers the next week.
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Old 06-21-2010, 11:34 PM   #6
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Thanks for the fast and EXCELLENT replies guys =). I really appreciate your help.
Im going to keep track of my progress from now on, I really dont know how much I weight added, I think I may have added like 25 lbs in 2 years =( but I have to admit that I wasnt eating enough until the last 6-7 months.

Im going to follow your advice, and Im going to remove one of the rows, one exercise of biceps and one of triceps.

Which exercises should I remove? The pressdowns and the preacher cruls maybe?

Also Im doing 5x5 in the compound movements with the goal of adding weight to them each week. What do you guys think?
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Old 06-21-2010, 11:56 PM   #7
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From what I've learned the heavy compound lifts are the no. 1 most important lifts. Don't feel like you need to leave anything in the tank for the assistance. Assistance is just assistance. Make sure you give the heavy sets your all.
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Old 06-22-2010, 05:43 AM   #8
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^^^^This
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Old 06-22-2010, 07:21 AM   #9
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Quote:
Originally Posted by AlexBB View Post
Which exercises should I remove? The pressdowns and the preacher cruls maybe?

Also Im doing 5x5 in the compound movements with the goal of adding weight to them each week. What do you guys think?
Hi Alex,

I think removing pressdowns and preacher curls would be a good choice.

On the 5x5, I think they are a great way tro add muscle and strength. I believe if you eat right, you will add quite a bit of muscle mass with the 5x5 approach.
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Old 06-24-2010, 03:07 PM   #10
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Originally Posted by BendtheBar View Post
Hi Alex,

I think removing pressdowns and preacher curls would be a good choice.

On the 5x5, I think they are a great way tro add muscle and strength. I believe if you eat right, you will add quite a bit of muscle mass with the 5x5 approach.
Ok thanks! =)
5X5 must be with the same weight in all the sets. right?
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