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Started By
Message
Workout Routine
Posted on 9/8/17 at 7:50 am
Posted on 9/8/17 at 7:50 am
I've completed a 5x5, starting strength, and 5/3/1 programming. Looking for a little help in a new routine
Mon - Tues 5/3/1 style strength lifting
Thurs - Sat hypertrophy style workouts
Mon - Squat, Bench, Pull-Ups, abs
Tues - Deadlift, Press, Dips, abs
Wed - light cardio
Thurs - Back & Chest, 5 exercises each muscle group 4x10/12 mix of Dumbbell, machine and bar
Fri - Legs 5 exercises 4x10/12 reps mostly machines
Sat - Arms & Shoulders 5 exercises each muscle group 4x10/12 mix of Dumbbell, machine and bar
HIIT Cardio Mon/ Fri, Wed is an active test day
I do at least 2 abdominal exercises at the end of every workout except Wednesday.
My goal is strength and size
Mon - Tues 5/3/1 style strength lifting
Thurs - Sat hypertrophy style workouts
Mon - Squat, Bench, Pull-Ups, abs
Tues - Deadlift, Press, Dips, abs
Wed - light cardio
Thurs - Back & Chest, 5 exercises each muscle group 4x10/12 mix of Dumbbell, machine and bar
Fri - Legs 5 exercises 4x10/12 reps mostly machines
Sat - Arms & Shoulders 5 exercises each muscle group 4x10/12 mix of Dumbbell, machine and bar
HIIT Cardio Mon/ Fri, Wed is an active test day
I do at least 2 abdominal exercises at the end of every workout except Wednesday.
My goal is strength and size
5
Posted on 9/8/17 at 8:15 am to GeneralLeeAwesome
Posted on 9/8/17 at 8:16 am to GeneralLeeAwesome
you didn't complete the 5/3/1 program, you completed a cycle or a few cycles. Just pick a new 5/3/1 template and keep on keeping on. I suggest the Building the monolith template.
Posted on 9/8/17 at 8:18 am to GeneralLeeAwesome
Nevermind..
I thought this was a post your routine thread
I thought this was a post your routine thread
This post was edited on 9/8/17 at 9:02 am
Posted on 9/8/17 at 8:26 am to lsu777
Basically that's what I am doing. I used the blackironbeast website and selected the twice a week option for 5/3/1 and do that on Mon and Tues.
I took the hypetrophy workouts from a article posted here Allmaxnutrition.com
Which I got to from the gainz thread.
I took the hypetrophy workouts from a article posted here Allmaxnutrition.com
Which I got to from the gainz thread.
Posted on 9/8/17 at 8:39 am to GeneralLeeAwesome
Posted on 9/8/17 at 9:00 am to lsu777
I plan on running my current routine for 6 more weeks. I bookmark that link LSU777 and i'll give it a try then. What are the TM% for building the monolith?
Posted on 9/8/17 at 10:07 am to GeneralLeeAwesome
max of 85%
Posted on 9/9/17 at 7:56 am to GeneralLeeAwesome
I love the 5/3/1 program, but I also pyramid/burnout down on my core lift (squat if legs, cleans/dead for back, etc.). Makes the rest of the workout ridiculously hard.
Also, good to pre-exhaust here and there to confuse the muscle.
Also, good to pre-exhaust here and there to confuse the muscle.
Posted on 9/9/17 at 10:46 am to bayoumuscle21
Muscle confusion!!!!! There it is!
Posted on 9/14/17 at 8:02 am to GeneralLeeAwesome
quote:
HIIT Cardio Mon/ Fri, Wed is an active test day
What HIIT routines do you use?
Posted on 9/14/17 at 6:53 pm to bayou85
Doing different Tabata workout push-ups/sit-ups/Jump rope/treadmill sprints/kettle bell swings. Basically anything to get my heart rate up and keep it up for 20-30 minutes
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