blabbate Posted November 22, 2008 Share Posted November 22, 2008 Hey everyone. I want to start a new 5-day, 5x5 split, but this will be the first time I've come up with a routine (mostly) on my own instead of taking one straight from a book or website as-is, so I need a little help. I'm thinking:Day 1 - LegsDay 2 - ChestDay 3 - BackDay 4 - ShouldersDay 5 - Arms My primary goal is probably mass, but I wouldn't complain about strength. I need particular work on the chest and shoulders, so any specific help there would be great. I'd also like to try some new exercises, as I feel like I've been limited so far. These are what I'm familiar with: Deadlifts, RDLs, good mornings, lunges, squats, split squats, military press, BB/DB incline/decline bench press, chek press, hammer press, seated row, BB/DB bent over row, dips, pull/chin ups, crunches, leg raises, step ups, curls, lat pulldowns. Any advice would be great. Link to comment Share on other sites More sharing options...
bodybag Posted November 22, 2008 Share Posted November 22, 2008 Why don't you do your biceps on back day and triceps on bench day instead of doing an arm day? There ain't much left as far as exercises. It looks like you've done them all. Checkout this websites: http://www.exrx.net/Lists/Directory.htmlArticles: http://www.t-nation.com/archives.do?y=2008 Back: Take your pickPower CleansPower SnatchesReverse Grip BB RowT-Bar RowHigh PullsWeighted Pull-ups/Chin-ups Chest: Take your pickBottom Position Bench Press on the rackBench (shoulder width grip)Weighted Push-ups Shoulders: Take your pickMilitary PressPush PressPower JerkBB Corner PressPower ShrugRear Delt Row Legs: Take your pickBottom Position Squats1/4 SquatsWeighted Hindu SquatsPistolsLeg Press? Biceps: Take your pickWeighted Close Grip Chin-upsBB CurlHammer CurlReverse Grip BB Curl (forearms) Triceps: Take your pickClose Grip BenchWeighted DipsSkull Crushers Extras:Overhead Squat*Rack PullsGlute Ham Raises Link to comment Share on other sites More sharing options...
blabbate Posted November 23, 2008 Author Share Posted November 23, 2008 That site is spectacular, thanks. I'll be going with the 4-day split using their template and most of your exercises. I appreciate it! Link to comment Share on other sites More sharing options...
CollegeB Posted November 23, 2008 Share Posted November 23, 2008 You should be able to get mass and strength doing this. Rob helped me formulate a 5x5 plan years ago. I definitely got what I wanted. Link to comment Share on other sites More sharing options...
xjohanx Posted November 23, 2008 Share Posted November 23, 2008 Day 1 - LegsDay 2 - ChestDay 3 - BackDay 4 - ShouldersDay 5 - Arms I would do:1. Chest2. Back3. Legs4. Shoulders5. Arms Having the leg-day in the middle of the week works a lot better for me probably because my upper body recevies more recovery time between sessions. Link to comment Share on other sites More sharing options...
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