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Started By
Message
Rate my chest and back lifting routine
Posted on 4/1/22 at 8:58 am
Posted on 4/1/22 at 8:58 am
I'm not trying to look like Arnold or anything, but I would like to get in decent shape for the Summer. Currently 5'11" and weigh between 180 and 182 pounds depending on the day. This is my typical weekly workout routine:
Monday:
Bench press 3x5 @ 245 pounds
Bench 1x15 @ 205 pounds
Incline bench 3x5 @ 205 pounds
Incline 1x15 @ 165 pounds
Seated row 3x5 @ 250 pounds
Row 1x15 @ 205 pounds
Lat pulldown 3x5 @ 200 pounds
Pulldowns 1x15 @ 170 pounds
Chest fly machine 3x5 @ 235 pounds
Flys 1x15 @ 175 pounds
Thursday:
Bench press 5x10 @ 205 pounds
Incline bench 5x10 @ 170 pounds
Seated row 5x10 @ 205 pounds
Lat pulldown 5x10 @ 180 pounds
Chest fly machine 5x10 @ 190 pounds
I also throw in some ab stuff and cardio on these days.
Thoughts?
Monday:
Bench press 3x5 @ 245 pounds
Bench 1x15 @ 205 pounds
Incline bench 3x5 @ 205 pounds
Incline 1x15 @ 165 pounds
Seated row 3x5 @ 250 pounds
Row 1x15 @ 205 pounds
Lat pulldown 3x5 @ 200 pounds
Pulldowns 1x15 @ 170 pounds
Chest fly machine 3x5 @ 235 pounds
Flys 1x15 @ 175 pounds
Thursday:
Bench press 5x10 @ 205 pounds
Incline bench 5x10 @ 170 pounds
Seated row 5x10 @ 205 pounds
Lat pulldown 5x10 @ 180 pounds
Chest fly machine 5x10 @ 190 pounds
I also throw in some ab stuff and cardio on these days.
Thoughts?
4
Posted on 4/1/22 at 9:00 am to King Crab
looks like you have frickarounditus.
seriously its the age of the internet and programs designed by some of the best programmers in the world are at your finger tips....why not use one of those.
what is the rest of the routine? what is your progression model?
also what exactly is your goal?
seriously its the age of the internet and programs designed by some of the best programmers in the world are at your finger tips....why not use one of those.
what is the rest of the routine? what is your progression model?
also what exactly is your goal?
This post was edited on 4/1/22 at 9:16 am
Posted on 4/1/22 at 11:11 am to King Crab
whats you're experience level? you sound relatively new and for your size, those numbers are not beginner numbers. im questioning if you are having good and correct form.
like 777 said, kinda all over the place.
like 777 said, kinda all over the place.
Posted on 4/1/22 at 2:02 pm to lsu777
quote:
some of the best programmers in the world are at your finger tips....why not use one of those.
What’s the best one for adding muscle not necessarily strength? (To enlarge muscles without so much emphasis on getting stronger)
Posted on 4/1/22 at 2:12 pm to pwejr88
quote:
What’s the best one for adding muscle not necessarily strength? (To enlarge muscles without so much emphasis on getting stronger)
well a larger muscle is a stronger muscle...they kind of go hand and hand, especially for naturals. you have to progress to be able to get bigger.
but to answer your question, prolly john meadows mountain dog training.
but i mean 531 and PPSA have you lifting submax with a 80-90% training max and are great for natural lifters, especially those in a garage gym
also paul carters programming on train heroic is very good to.
Posted on 4/1/22 at 3:59 pm to King Crab
Pretty much what 777 said.
I am a 531 lover and would recommend that. Lots of different templates, but you cannot beat Boring But Big if you want to throw on some mass and not over think it. You are kind of already there in a way. Lift heavy chest on Monday and do volume chest on Thursday.
Half the stuff you are doing, Wendler is going to call accessory. Do some sets with it to make muscles look pretty, but it is not core and no need to go crazy with heavy weight on those. Lower the weight and increase the reps. You are going Heavy on these and shooting for a personal record every week (maybe not the 5 week), for sure on the 1 week.
Bench
Press
Squat
Deads
You should be increasing each Training max by 5-10 lbs every 3 weeks (4 weeks if you deload)
There are some cool apps out there for 531 that do all the math for you.
I am a 531 lover and would recommend that. Lots of different templates, but you cannot beat Boring But Big if you want to throw on some mass and not over think it. You are kind of already there in a way. Lift heavy chest on Monday and do volume chest on Thursday.
Half the stuff you are doing, Wendler is going to call accessory. Do some sets with it to make muscles look pretty, but it is not core and no need to go crazy with heavy weight on those. Lower the weight and increase the reps. You are going Heavy on these and shooting for a personal record every week (maybe not the 5 week), for sure on the 1 week.
Bench
Press
Squat
Deads
You should be increasing each Training max by 5-10 lbs every 3 weeks (4 weeks if you deload)
There are some cool apps out there for 531 that do all the math for you.
Posted on 4/1/22 at 4:20 pm to DarthRebel
quote:
There are some cool apps out there for 531 that do all the math for you.
Have a favorite?
Posted on 4/1/22 at 5:08 pm to FieldEngineer
quote:
Have a favorite?
Posted on 4/1/22 at 8:55 pm to FieldEngineer
If you have android there is an app called ultimate 531, buy the subscription, it's by far the best and it logs everything for you.
Posted on 4/1/22 at 10:16 pm to lsu777
What about iphone?
Posted on 4/2/22 at 11:23 am to pwejr88
quote:
What about iphone?
No help there (Droid for life), but there is a pretty active Facebook group I am in. If you facebook, join this group and ask.
https://www.facebook.com/groups/fansof531
Posted on 4/3/22 at 8:00 pm to King Crab
I think you are thinking way too much into the detail. Just pick an exercise and a weight that is challenging but not light or too heavy. Do that exercise until you only have 1 rep in the tank for 4-5 sets. If you don’t leave gym with the targeted muscles shaking then try a different exercise.
Highly recommend you switch to a 4 day set if possible so you can spend more time targeting each muscle group.
I am currently on month 4 of a arms, back, chest/shoulder, lower body/abs split. I have seen better results than any other split I have been on (Upper/lower, push/pull/legs, full body 2x/week)
Highly recommend you switch to a 4 day set if possible so you can spend more time targeting each muscle group.
I am currently on month 4 of a arms, back, chest/shoulder, lower body/abs split. I have seen better results than any other split I have been on (Upper/lower, push/pull/legs, full body 2x/week)
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