finished 5x5! time for something new
servus to everybody!
I just finished to 5x5 routine and had great success with it!
Anyway, after beeing ill for like 2 weeks and (bronchitis and high fever) and getting stronger joint pains I decided to take a break from the 5x5 and start something new. Stats are 24y, ~10%bf 5'9", 155lb, training for 1,5 y.
Here is what I came up with (aim is size and some strength)
Monday (chest, tri, delts)
incline bench bb 10/8/6
flat bench db 10/10/8
(incline flies 15° 12/10/ (10))
seated bb miltary press 10/8/8
side raises 10/10/8
dips 3x max (20/15/15)or weighted @10kg
close grip bench OR cable pressdown10/10/8
leg curl 12/10/10
leg extension 12/10/8
standing calf raise 20/20/20
Friday (back, biceps, rear delts)
chin ups 4x max (12/10/8/8)
one arm rowing db 10/8/8/6
bent over reverse flies 12/10/10
standing ez curl 10/10/8
hammer curl db 10/8/8
start with mondays workout again
So you see I'll be planning to work out 4x/week but sticking to a 3 day split. Legs are done always on wednesday. The other two workouts alternate around monday, friday and sunday, so I get between 6 or 3 days rest.
Tuesday I swim 1,5km and on thursday I got gymnastics.
What would you change? reps, muscle groupings, exercises? What about taking one set of deads and db rows out and including 3 sets of bb bent over rowing (10/8/8) on back day as well?
Lokking forward to your input
Greetings from austria