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  1. #1
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    5x5 3 days a week?
    how would you guys set up a 5x5 if you could only hit the gym for 3 times a week for the next 8-14 weeks

  2. #2
    Senior Member blackbeard's Avatar
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    Mon: legs/delts
    wed:chest/tris
    Fri:back/Bi's

  3. #3
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    Thx BB

    Mon: legs/delts
    squats 5x5
    calves raises 5x20-25
    military press 5x5
    lateral 3x8-10

    wed:chest/tris
    bench 5x5
    incline press 2x8-10
    skull crusher 5x5

    Fri:back/Bi's
    deadlift 5x5
    chins/pulldown 2x8-10
    biceps bb curl 5x5

    i always see ppl doing too much, now is this too little?

  4. #4
    Senior Member blackbeard's Avatar
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    nope that looks pretty solid..any good routine will be based around the squat,dead,bench..if your doing those like you are you should do fine..

  5. #5
    Pro Bodybuilder Vennom96's Avatar
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    Originally posted by iamcdn

    i always see ppl doing too much, now is this too little?
    Depends on your body and recovering capabilities. I myself find that I only respond to higher volume. I have tried many times to lower the volume just to see what happens and I usually lose some and definately dont grow. Once I do higher volume again is when I start to make more gains.

  6. #6
    Senior Member blackbeard's Avatar
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    Originally posted by Vennom96
    Depends on your body and recovering capabilities. I myself find that I only respond to higher volume. I have tried many times to lower the volume just to see what happens and I usually lose some and definately dont grow. Once I do higher volume again is when I start to make more gains.
    when you lower the volume are you also upping the weight? its impossible to use near max weights for high volume.. I used to be a volume whore as well lol..12-15 sets for everything i did make gains in size more than strength..now im on 5x5 which isnt high but middle road volume and im making very good progress in te strength and size department..

  7. #7
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    personally, i'd add in some hamstring work and some rows

  8. #8
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    Monday: CHEST, TRICEPS
    Barbell Bench Press 5x5
    Dumbbell Bench Press 2x8-10
    Cable Cross Overs 2x8-10
    Skull Crushers 5x5
    Dumbbell Kickbacks 2x8-10
    Two-Hand Overhead Extension 2x8-10
    Abs

    Tuesday: OFF

    Wednesday: BACK, BICEPS
    Deadlift 5x5
    Seated Cable Row 2x8-10
    Wide Grip Pulldown 2x8-10
    Standing EZ-Bar Curl 5x5
    Incline Dumbbell Curl 2x8-10
    Hammer Curl 2x8-10
    Abs

    Thursday: OFF

    Friday: LEGS, SHOULDERS
    Squats 5x5
    Leg Press 2x8-10
    Leg Extensions 2x8-10
    Calve Raises 5x15
    Military Press 5x5
    Dumbbell Presses 2x8-10
    Standing Lateral Raises 2x8-10
    Abs

    Saturday: OFF

    Sunday: OFF


    That's what I'm going to start next week.. How does it look?

  9. #9
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    i like doing shoulders on chest tri day. but you may do well hitting them 2xw.

  10. #10
    Community Veteran DADAWG's Avatar
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    Originally posted by pullinbig
    i like doing shoulders on chest tri day. but you may do well hitting them 2xw.
    push/pull/legs is hard to beat for a 3 day ew split
    NOT ONLY IS STUPIDITY INCURABLE BUT ITS ALSO CONTAGIOUS OVER THE INTERNET.

    VAR ONLY CYCLES ARE ONLY FOR PEOPLE WITH A VAGINA.

  11. #11
    Junior Bodybuilder
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    Originally posted by DADAWG
    push/pull/legs is hard to beat for a 3 day ew split
    thats what ive been doing, i found this at another board:

    DAY 1 PULL

    Deadlifts or Power Cleans
    Barbell Rows, Dumbbell Rows, or Wide Grip Chins
    Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

    DAY 2 PUSH

    Incline or Flat Barbell or Dumbbell Bench Press
    Barbell or Dumbbell Shoulder Presses
    Tricep Dips or Close Grip Bench Press

    DAY 3 LEGS

    Front or Back Squats
    Barbell or Dumbbell Stiff Leg Deadlifts
    Calf Raises (3x12) - only if a seriously lagging bodypart
    Weighted Crunches or Weighted Hanging Leg Raises (3x12)

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