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(Forum for members to discuss training information)

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Thread:

new 5x5 routine

  1. #1
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    Default new 5x5 routine
    just started this, any changes or suggestions


    day one=chest/bis
    incline db-5x5
    weighted dips 2x8-10
    push ups/flat bench 2x8-10
    barbell curl-5x5
    seated db curl 2x8-10
    lying cable curl 2x8-10

    day two=legs
    squats 5x5
    lunges 2x8-10
    leg ext. 2x8-10
    sldl 5x5
    leg curls2x8-10
    calves 3-5x15-20?
    shoulders
    smith mi. press 5x5
    rear delt raise 2x8-10
    lat raise 2x8-10

    day three=back/tris

    dead lift 5x5
    weighted pull ups 2x8-10
    lat pulldowns 2x8-10
    close grip bench or
    reverse grip bench 5x5
    skull crushers 2x8-10
    push downs 2x8-10

    thats mon., wed., fri., with sat. and sun. off as well.

  2. #2
    @dam
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    shoulders?

  3. #3
    Senior Member blackbeard's Avatar
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    Quote Originally Posted by @dam
    shoulders?
    he has them in there on Day 2..
    you may find it difficult to squat and do sldl both for 5x5..i dont think youll need that much i would only squat 5x5..and do sldl 2x8

  4. #4
    Funny Title Here SpikeyLizard's Avatar
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    It's possible to do both on the same day. I did it when I was still on the 5x5, and I've never had gains so fast in my life.

  5. #5
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    what would one say the 5x5 routine is....a power/ strength or just simply mass? i like th look of ur routine might give it a go

  6. #6
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    i personally am going strictly for mass. this progrm is what i will use through the winter. i'm 36, 203 (today) in the past i was always volume junky but have tried the low volume high intensity training the past 6 mos. w/ very little gains except bf......

    i'm keeping the mass diet the same and uping the volume to what you see above and think the gains will come along w/ the reduced bf.

    i'm pretty happy with the routine this week was the first one am looking forward to upping the weight. feel good after each, like i actually accomplished something anyway thanks for the reply.........

uniquemicals
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