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5 day 5x5 split recommendations?


blabbate
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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 - Legs

Day 2 - Chest

Day 3 - Back

Day 4 - Shoulders

Day 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.

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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.html

Articles: http://www.t-nation.com/archives.do?y=2008

 

Back: Take your pick

Power Cleans

Power Snatches

Reverse Grip BB Row

T-Bar Row

High Pulls

Weighted Pull-ups/Chin-ups

 

Chest: Take your pick

Bottom Position Bench Press on the rack

Bench (shoulder width grip)

Weighted Push-ups

 

Shoulders: Take your pick

Military Press

Push Press

Power Jerk

BB Corner Press

Power Shrug

Rear Delt Row

 

Legs: Take your pick

Bottom Position Squats

1/4 Squats

Weighted Hindu Squats

Pistols

Leg Press?

 

Biceps: Take your pick

Weighted Close Grip Chin-ups

BB Curl

Hammer Curl

Reverse Grip BB Curl (forearms)

 

Triceps: Take your pick

Close Grip Bench

Weighted Dips

Skull Crushers

 

Extras:

Overhead Squat*

Rack Pulls

Glute Ham Raises

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Day 1 - Legs

Day 2 - Chest

Day 3 - Back

Day 4 - Shoulders

Day 5 - Arms

 

I would do:

1. Chest

2. Back

3. Legs

4. Shoulders

5. 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.

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