I have been lifting for about 6 months now, and have seen nice gains. But they have slowed down and I am having trouble getting past the 180lbs marker. This break I have tons of time for lifting and am developing a five day routine with 1:30min rest periods and making sure every rep is explosive. Perhaps this will create some new overload so I can GAIN!
1. Rate the routine
2. HELP WITH LOWER BACK WORKOUTS!!! Dont know what to do.
I feel like there is an imbalance between the lower back and the abs, not allowing my abs to grow.
**Routine Explained At the Bottom**'
------------------------------------------
Sunday – Rest
Monday: Chest 3x10, Biceps 5x5
- 3x10 Flat Dumbbell Bench
- 3x10 Incline Dumbbell Press
- 3x10Dumbbell Flys
- 5x5 Barbell Curls
- 5x5 Concentrated Curls
Tuesday: Back 3x10, Triceps 5x5, Abs 5x5 & Lower Back 5x5
- 3x10 Seated Rows
- 3x10 T-Bar Rows
- 3x10 Lat Pull Downs
- 5x5 Close Grip Bench
- 5x5 Skull Crusher
- 5x5 Ab Machine
Wednesday: Rest
Thursday: Legs 3x10, Shoulders 3x10
- 3x10 Squats
- 2x10 Leg Press
- 2x10 Standing Calf Raise
- 3x10 Dumbbell Shoulder Press
- 3x10 Military Press
- 3x10 Upright Row
Friday: Chest 5x5, Biceps 3x10, Abs 2xFailure & Lower Back 2xFailure
- 5x5 Flat Barbell Press
- 5x5 Pec Deck
- 5x5 Incline Barbell Press
- 3x10 Alternate Curls
- 3x10 Double Cable Curls
-
Saturday: Back 5x5, Triceps 3x10
- 5x5 Lat Pull Down
- 5x5 Seated Machine Rows
- 5x5 Seated Cable Rows
- 3x10 Close Grip Bench
- 3x10 Cable Pushdowns
----------------------------
SO yes, I am combining the typical three set, ten rep with the 5x5 Strenth Routine, Mainly to mix things up a bit and see if my body can get out of the rut it is used to lifting in (3x10 routine)
(For anyone who doesnt know what this is)5x5 Routine Explained:
Bodybuilding.com - Shannon Clark - Up Your Strength With A 5 X 5 Program!
Also, I will decrease rest time between sets, and increase rep speed for a higher OVERLOAD as explained in this recent article:
TESTOSTERONE NATION - Max Load Training in the Real World
I know there will be some bashing with my one day of legs & shoulders, this is my choice because my legs are already very built up and strong, I will be concentrating on my upper body during this month.
I need some ideas for lower back workouts! heavy weights for the 5x5 and body weights for high rep.
Thanks!
1. Rate the routine
2. HELP WITH LOWER BACK WORKOUTS!!! Dont know what to do.
I feel like there is an imbalance between the lower back and the abs, not allowing my abs to grow.
**Routine Explained At the Bottom**'
------------------------------------------
Sunday – Rest
Monday: Chest 3x10, Biceps 5x5
- 3x10 Flat Dumbbell Bench
- 3x10 Incline Dumbbell Press
- 3x10Dumbbell Flys
- 5x5 Barbell Curls
- 5x5 Concentrated Curls
Tuesday: Back 3x10, Triceps 5x5, Abs 5x5 & Lower Back 5x5
- 3x10 Seated Rows
- 3x10 T-Bar Rows
- 3x10 Lat Pull Downs
- 5x5 Close Grip Bench
- 5x5 Skull Crusher
- 5x5 Ab Machine
Wednesday: Rest
Thursday: Legs 3x10, Shoulders 3x10
- 3x10 Squats
- 2x10 Leg Press
- 2x10 Standing Calf Raise
- 3x10 Dumbbell Shoulder Press
- 3x10 Military Press
- 3x10 Upright Row
Friday: Chest 5x5, Biceps 3x10, Abs 2xFailure & Lower Back 2xFailure
- 5x5 Flat Barbell Press
- 5x5 Pec Deck
- 5x5 Incline Barbell Press
- 3x10 Alternate Curls
- 3x10 Double Cable Curls
-
Saturday: Back 5x5, Triceps 3x10
- 5x5 Lat Pull Down
- 5x5 Seated Machine Rows
- 5x5 Seated Cable Rows
- 3x10 Close Grip Bench
- 3x10 Cable Pushdowns
----------------------------
SO yes, I am combining the typical three set, ten rep with the 5x5 Strenth Routine, Mainly to mix things up a bit and see if my body can get out of the rut it is used to lifting in (3x10 routine)
(For anyone who doesnt know what this is)5x5 Routine Explained:
Bodybuilding.com - Shannon Clark - Up Your Strength With A 5 X 5 Program!
Also, I will decrease rest time between sets, and increase rep speed for a higher OVERLOAD as explained in this recent article:
TESTOSTERONE NATION - Max Load Training in the Real World
I know there will be some bashing with my one day of legs & shoulders, this is my choice because my legs are already very built up and strong, I will be concentrating on my upper body during this month.
I need some ideas for lower back workouts! heavy weights for the 5x5 and body weights for high rep.
Thanks!