Opinions on routine - missing anything ?

RobAMerc

Hi guy's

I've not been able to stick to the 5 * 5 as I find I just got bored of it and I believe that change is as good as a rest.
So - I spent a bit of time looking up many sites to come up with the following routine.
I am mostly looking to get in better shape than anything else. Given that I'd appreciate you guy's opinion on what I am doing.

Thanks.

Week 1
Monday - Arms
Squats 5 * 5
Bench 3*8
Chins 2 * 5 and 1 to fail.
Standing Dumbell Curls 5 * 12
Seated Triceps Dumbbell Curls 5 * 12

Wednesday - Shoulders
Chins 2 * 5 + 1 to fail
Dumbell Shoulder Presses 3 * 8
Upright Rows 3 * 8
Dumbell Lateral Raises 3 * 10

Friday ( or Sat ) - Chest
Squats 5 * 5
Bench 3 * 8
Barbell Incline Presses 4 12 -> 6 ( weights pyramided )
Dumbbell Bench Presses 3 * 8
Decline Flyes 2 * 8

Week 2
Squats 5 * 5
Bench 3*8
Chins 2 * 5 and 1 to fail.
Standing Barbell Curls 5*12
Lying Easybar Tricep 5*12

Week 2 Wednesday

Chins 2 * 5 and 1 to fail.
Dumbell Front Raises 3 * 12
Bent-Over Lateral Raises 3 * 12
Smith Machine Presses 3 * 8


Friday ( or Sat ) - Chest
Squats 5 * 5
Bench 3 * 8
Barbell Incline Presses 4*12 -> 6 ( weights pyramided )
Dumbbell Bench Presses 3 * 8
Decline Flyes 2 * 8

I dont do squats on a Wednesday - as I cycle 40k on a wednesday night - I also do Kettle Bells most Fridays instead of the Gym so - it then moves to Sat.
I also commute 8k each way 4 days a week on my rothar.

Lastly- I more often then not do 12 mins interval training on the rower after the above - except Wednesdays.

What do ye think ?

Thanks
Rob

RobAMerc

anyone ?

cmyk

RobAMerc wrote: »

Hi guy's
I've not been able to stick to the 5 * 5 as I find I just got bored of it and I believe that change is as good as a rest. So - I spent a bit of time looking up many sites to come up with the following routine. I am mostly looking to get in better shape than anything else. Given that I'd appreciate you guy's opinion on what I am doing.

Define 'better shape' for us, weight loss, muscle gain etc.?
At quick glance: extremely upper body dominant, lack of hip dominant exercise, ratio of push : pull (particularly horizontal) isn't great. It looks like you're trying to fit round pegs in square holes.

Out of interest what's involved with the kettlebells and what do your 12 minute intervals look like?

Scuba Ste

What 5x5 were doing because there's loads of "versions"?

Tbh still looks like your doing 5x5, just 2 days a week instead of 3 (i'm guessing it's stronglifts or something). I don't think it's a good idea, you won't be able to squat 5x5 twice a week consistently.

Don't think you'll do well doing chin ups to failure twice a week. Your pressing in some form 5 times a week, 3 times on one day. I'd be wary upright rows too with all the other shoulder work.

Whats the thinking? It seems a bit random

Look at the "perfect program" thread, you might get some ideas.

RobAMerc

thanks for the input lads

I'll try answer as many of your q's as possible....

get in shape - bit of both, have slight belly left and would like to build a good upper body as well as leg strength.

kettle bells varies - but this week involved warm ups + 5 mins turkish get ups + 10 mins swings.

intervals - 12 mins 8 sets 30 secs flat out + 1 minute rest ( slow row )

my idea was... Monday - Squats + Arms,Wed - Shoulders , Friday - Squats + Chest.

Can I ask what ye mean by not being able to squat 5*5 twice a week or why pull ups to fail twice per week is an issue ?

Also can you indicate how/ why you would add horizontal pull ?

thanks again
Rob