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5X5 5 DAYS

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b3n1989

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5X5 5 DAYS 21 October 2009 19:58 (permalink)

Hi all,

Starting a new routine next week and just after your thoughts on it.

Its going to look like this

Monday:
Chest:-
50 press ups as warm up
DB Bench Press 5x5
Incline Bench Press 5x5
Dips 5x5

Tuesday
Back:-
50 Wide grip chins as warm up
Cable Rows 5x5
Lat Pulldown 5x5
Reverse Flys 5x5

Wednesday:
Shoulders:-
DB Shoulder press 5x5
Side Raises 5x5
Shrugs 5x5

Thursday:
Legs:-
Squats 5x5
Leg Extensions 5x5
Calf Raises 5x5

Friday:
Arms:-
EZ Curls 5x5
Alternate DB Curls 5x5
Close grip bench press 5x5
Cable Pushdowns with Rope 5x5

Ill try add abs a couple of days but ive only got an hour to train (hence the 5 days).

Any feedback would be greatly appreciated.

Cheers
Ben

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JayavarmanVII

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Re:5X5 5 DAYS 22 October 2009 07:51 (permalink)

Way too much in my opinion. Only having an hour to train isn't really a good reason for having to do 5 days a week. The whole point of 5x5 is to focus on getting strong on compounds. You've got too many isolations and too many training days. If you wanna use 5x5, try Frankie's 5x5:

Mon
Bench
Mil Press
Dips

Wed
Squat
SLDL
Calf Raise

Fri
Deadlift
Row
CG Chin of Curl

J7

Wipe the sand outta yer fanny and get in the f***ing squat rack!

GRIFF 1980 Total Posts : 4657 Reward points : 4750 Joined: 11/03/2006 Location: Here Status: offline Read my TROG	Re:5X5 5 DAYS 22 October 2009 09:11 (permalink) Agree with above. Routine is not one I would use or recommend for the same reasons. "Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"
	#3

cossie*mad

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Re:5X5 5 DAYS 22 October 2009 11:37 (permalink)

Your routine is way too much volume and will only lead to over training i gaurantee it - i know becuase i've done it. I cannot stress that the 5*5 routine really does reap results - i honestly can't believe it. I found it hard to accept that doing less is more, i do a version of the 5*5 listed above and have done for 3 months, and have added 30kg to my bench press, 40kg to my deadlift, and 20kg to my squats.

When doing 4 exercises per training session, 5*5, i can still be in there for nearly two hours all in all - it is that exhausting and demands longer rest between sets. I ache so badly for the next two days that in fact i can only work out once every three days!!

Give it a try - it is a really hard step doing less but is very intense, and really works.

nwalsh011 Total Posts : 295 Reward points : 1862 Joined: 05/03/2008 Status: offline Read my TROG	Re:5X5 5 DAYS 22 October 2009 13:59 (permalink) 50 wide grip chins as a warm up? How much do you weigh....? 200kg dead by 2010... bring it on 30kg to go 29/10/09..... 25kg to go 13/11/09....... 20kg to go 18/02/10.........
	#5

Mr_Gargan Total Posts : 45 Reward points : 2759 Joined: 01/07/2007 Status: offline Read my TROG	Re:5X5 5 DAYS 24 January 2010 05:49 (permalink) I wish I could do 50 wide grip chins... That'd be impressive
	#6

Krugar400 Total Posts : 1529 Reward points : 1271 Joined: 24/10/2009 Status: offline Read my TROG	Re:5X5 5 DAYS 24 January 2010 10:26 (permalink) I agree, too many exercises for each muscle and isolation exercises don't fit well in a 5x5 routine.
	#7