Critique My 5 day split

Discussion in 'Fitness & Nutrition' started by lif, Jan 23, 2006.

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  1. lif

    lif New Member

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    I've been on this routine for about 2 months and have seen considerable gains. Wondering if anyone else has some exercises i should be adding or taking out. For about another month im going to continue training for strength, not size, then switch to two months of size gain before beach season.

    Monday: Chest

    Dumbell Bench: 80 5X5
    Dumbell Incline: 60 5X5
    Flies: 45 3X8
    Crossovers: 60 2X8

    Tuesday: Back

    Bent over Barbell Row (to top of abs): 145 5X5
    Pullups (machine assisted): 4X6
    Seated Row: 130 4X6
    Dumbell bent over row: 70 4X6

    Wednesday: Biceps/Triceps

    Barbell Curl: 80 5X5
    Reverse Curl: 65 5X5
    Hammer Dumbell: 30 3X8
    Concentration Curls: 30 3X8

    Close Grip Bench: 140 5X5
    Skull Crushers: 65 5X5
    Overhead Extensions: 50 3X8
    Pulldowns: 120 3X8

    Thursday: Legs and Lower Back

    Squats: 165 5X5 (never squatted before these 2 months :hs:)
    Deadlift: 200 5X5
    Hip adductor (machine): 170 3X8
    Calf Raises (machine): 275 3X8

    Friday: Shoulders and Traps

    DB Shoulder Press : 60 5X5
    Upright Row: 85 5X5
    DB Lateral Raises: 20 3X8
    Seated DB Lateral Raises: 20 3X8
    DB Shrugs: 70 3X8
    DB Front Raises: 20 3X8

    **Ab work M W F **
     
  2. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    this is not a strength oriented program!
     
  3. flamingsnowball

    flamingsnowball Only once the drugs are done...

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    wheres the barbell bench?
     
  4. MaineSucks

    MaineSucks OT Supporter

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    dawt
     
  5. blam

    blam New Member

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    Using a 5 day split for strength training is retarded.
     
  6. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    its like owning a honda civic and a toyota carola, they both suck....
     
  7. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    that non assisted part makes that pointless in this case, as he does assisted pullups
     
  8. lif

    lif New Member

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    I don't do barbell bench because i currently have lagging sides. My right was a lot stronger than my left, but my left is slowly creeping up to par. Until i feel both sides are equal in strength, i'll continue to use dumbells.
     
  9. lif

    lif New Member

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    Care to explain? I thought all that is needed for strength training is high sets, low reps, high weight. Whats wrong with doing that on a 5 day split? I'm not saying you're wrong, just explain to me why is retarded instead of just saying its retarded please.
     
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