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Author Topic: FIVE day split Help?  (Read 2038 times)
Lugar
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« on: January 15, 2007, 11:15:34 AM »

Is there any cariation of 5x5 or HST or anything that may couple the low rep range for the big exercises and the 6-10 range for others?  5 day split?  Most of what I read is a 3-4 day, I'd love to get in one more.....
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ozman
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« Reply #1 on: January 15, 2007, 02:53:03 PM »

chest

back

shoulders

arms

legs
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Lugar
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« Reply #2 on: January 15, 2007, 06:28:11 PM »

ohhhh  lol
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benchmstr
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« Reply #3 on: January 15, 2007, 07:32:11 PM »

i work out 2 days on 1 day off

day 1=chest and biceps
day 2=quads and triceps
rest
day 1=back and biceps
day 2=shoulders and triceps

seems to be working like a sonofabitch
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Jeff Miller
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« Reply #4 on: January 16, 2007, 02:42:54 AM »

chest

back

shoulders

arms

legs

I did a similar split for a while (Chest, Back, Shoulders, Legs, Arms).  It got a little tough sometimes to make 5 days in a row; work interfered sometimes.  So I put arms at the end in case I needed to bump a day; they are the easiest bodypart for me to maintain.
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ChuckNorrisFearsMe
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Well?


« Reply #5 on: January 16, 2007, 04:31:13 AM »

Also triceps should be fresher if you don't work them day after shoulders. I love to give arms their own day as you can superset triceps and biceps (also it's nice to see/feel your WHOLE arms being pumped)  Cool
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Z
Lugar
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« Reply #6 on: January 16, 2007, 06:48:07 AM »

How's this look?




TUESDAY back/abs/rear delts
Deadlifts 1 x 3-5 (one all out set, close to a 3-5 rep max)
DB or Barbell Rows: 2 x 10
Pullovers or Pulldown variation: 2 x 10
DB or BB Shrugs: 2 x 12 or Run the rack of the heaviest dumbbells for four sets back to back
Rear delt machine or rear delt flyes: 2 x 15
Weighted Situps: 2 x 15
Hanging leg raises 2 x failure

WEDNESDAY delts/standing calves
Any form of free weight press 2 x 8-12 (vary this a lot)
Side DB laterals: 2 x 20-25
Front Laterals with straight bar: 2 x 20-25
Standing calf raises: 3 x 20 (to pre-exhaust) and than go to bodyweight standing calf raises, 5 sets to failure, changing foot angle, position, and tempo. Just go until I feel generally burnt out and pumped in the calves

THURSDAY (OFF)

FRIDAY Arms
Supersets in groups of two

Close Grip Bench 2 x 6 right into Barbell Curls 2 x 15

Preacher Curls 2 x 20 right into Overhead DB Extensions 2 x 12

Skullcrushers or Kickbacks 2 x 20 right into Hammer Curls 2 x 10

Short day, arms day is.

SATURDAY chest
Incline DB Press 2 x 6
Chest Dips 2 x 8
Flat DB Press or Flat Barbell Press 2 x 12
Incline Flyes 2 x 15-20

SUNDAY Legs

Squats (alternate 3 x 6 totally raw one week, and the next week is a max for one set in whatever rep range I choose, with belt and knee wraps)

DB Lunges or Hack Squat Machine: 1 x 20 (balls to the wall set, leave it all in the gym)

Extensions: 3 x 20 (just for pump and recovery)

Seated Calves: 3 x 20


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Bluto
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« Reply #7 on: January 16, 2007, 07:01:58 AM »

just had a quick look and as far i can tell it looks good. unless arms would interfer with your chest workout doing a lot of work on the triceps the day before.
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Z
Lugar
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« Reply #8 on: January 16, 2007, 07:22:17 AM »

GREAT CATCH!

I'm gonna flip Friday and Saturday!  Satursdays I only get in 2 meals pre training whereas during the week I get about 5 good ones...so arm day would be perfect for that...
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Bluto
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« Reply #9 on: January 16, 2007, 07:27:17 AM »

is monday resting day too?
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Z
Lugar
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« Reply #10 on: January 16, 2007, 07:28:03 AM »

monday and thursday 40 minutes light pm cardio



2 on 1 off, 3 on, 1 off
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Bluto
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« Reply #11 on: January 16, 2007, 07:32:07 AM »

allright well triceps might not be as strong the day after chest, but rather than than compromise the chest training as it's a more important musclegroup.
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Z
Lugar
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« Reply #12 on: January 16, 2007, 07:33:23 AM »

Yes, thanks brutha.....some do tris AFTER chest...the way I figure it, at least there is 12 hours between the two and about 5 good meals with some sleep!
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NoCalBbEr
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« Reply #13 on: January 16, 2007, 09:48:05 PM »

monday and thursday 40 minutes light pm cardio



2 on 1 off, 3 on, 1 off

I train the same way..

I would put a bodypart or a rest day in between  chest and  arms (bis and/or tis)

thats what I think..
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GoneAway
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Thankyou, GetBig. Time to move on at 5000.


« Reply #14 on: January 17, 2007, 03:28:08 AM »

Looks pretty good man. Be careful with the low reps not to injure yourself.
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Lugar
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« Reply #15 on: January 17, 2007, 09:27:03 AM »

I need a nother exercise for delts.....got em today and it looks like a 30 minute routine.....No PR attempts, trust me...pt right now, but come feb, we'll blow the doors off........
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Bluto
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« Reply #16 on: January 17, 2007, 11:28:20 AM »

do you do any exercise for the back of shoulders?
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Z
Lugar
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« Reply #17 on: January 17, 2007, 01:26:39 PM »

Rear delt machine or rear delt flyes: 2 x 15
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GoneAway
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Thankyou, GetBig. Time to move on at 5000.


« Reply #18 on: January 17, 2007, 08:54:48 PM »

Why do you want another ex. for shoulders? You already hit all three heads with 4.
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Lugar
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« Reply #19 on: January 18, 2007, 05:40:54 AM »

I agree and after last night, it's all I need to kill it......if I was to add another day and have just Monday off, would hat be sound advice, and what could I add?  Legs on Thursday?  Power movements?
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210 and growing
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« Reply #20 on: January 18, 2007, 09:24:17 AM »

i think 5 nights running is too much for a natty, it will break your body down before too long. Dont know if its any use but i go

Monday - Shoulders + Traps
Tuesday - Back and Tris
Wed - cardio and abs
Thurs - Chest and bis
Friday - Legs
Saturday - cardio and abs (if i dont feel too f c ked)

Ideally, i would rather swap my legs to thursday and chest friday, but i train with a partner who doesnt train legs and cant train on a friday
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Lugar
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« Reply #21 on: January 18, 2007, 12:03:53 PM »

How can you have a partner that doesn't train legs?Huh??  WACK....unless, of course, medical reasons....


I like the split...2 on 1 off 3 on 1 off.....no overtraining there....what is your cardio?  PM  Treadmill?
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210 and growing
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« Reply #22 on: January 19, 2007, 02:29:59 AM »

he is a weekend warrior type, that just lives for the weekend to get pi ssed and just isnt interested in training legs.
cardio i usually go jogging for 40 mins at a steady pace - usually about 3.5 miles.
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Lugar
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« Reply #23 on: January 19, 2007, 06:15:08 AM »

Nice....hey bro, thanks for your help.....1 month into therapy and I'm sooo much better off for it...thanks you zoloft!
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