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!
Linear Mode
