strength routine if anyones interested

DAY 1 - squats / assistance
 
SQUAT -
5-7 working sets 3-5 reps
increase next weeks weight by 5 pounds or a little more if you get 3 reps on your last set or how you feel
 
ASSISTANCE-
4-5 sets of leg extensions 10-12 reps
leg curls or SLD 4-5 sets 10-12 reps
calf raises seated or standing - 5 sets 12-15 reps
NO cardio
 
 
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DAY 2 - bench / assistance
 
BENCH -
5-7 working sets 5 reps
only icrease by 5 to 10 pounds the next week if you get through 5 reps on the last set
 
V-bar pressdowns - 4-5 sets 10-12 reps
skull crushers - 4 sets 10 reps
 
seated or standing barbell press - 4-5 sets 8-10 reps
side laterals - 4 sets of 12-15
rear laterals - 4 sets of 12-15
 
finish off with 4 sets of close grip bench press's
10 sets of abdominal work weighted
20-30 minutes on cardio
 
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DAY 3 - OFFF or cardio
30-45 minutes
 
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DAY 4 - back day
(no dead lifting only time to deadlift is 1 every 2 weeks at the end of squating 3-4 sets 3-6 reps
 
wide grip pulldowns / or pull ups if u can - 5 sets 10-12 reps
bent barbell rows - 4-5 sets 8-10 reps (u can suppliment with dumbbels
barbell shrugs - 5-6 sets 6-10 reps
cable rows - 4-5 sets
 
bb curls 4-5 sets 10-12
hammer curls 4-5 sets 8-10
wrist curls - 5 sets 10 reps
reverse bb curls / or wrist roller if available 4-5 sets 10up 10down
10 sets of ab work weighted or unweighted
 
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DAY 5 - you can use this day as of speed day for bench or work on form / or use this as a cardio day
 
DAY 6- off
DAY 7- off
DAY 8- repeat
 
this is the routine ive been useing and is working great thought id share
feel free to critisize to hell and back or compliment
ive gaind 15 pounds on my bench
25 on my squat
and about 30 on my deadlift max
 
eat healthy and lift heavy
 
 
 
 
 
 
 
 

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

hmm... i'm a bit skeptical when you mentioned that you don't do the deadlifts until the very end.

but then i saw your gains on every different muscle group.. so it seems to be working for you.
i'm going to be starting some strength training fairly soon here in a couple of weeks...

don't know if i'm going to go exactly the same route you are going.. but i'll keep this in mind.  you have a good layout none-the-less.

My name is FOX.... and I approve this message.

 

(no dead lifting only time to deadlift is 1 every 2 weeks at the end of squating 3-4 sets 3-6 reps

 
The above is a little confussing..?  Are you saying you don't do deads on back day but only do them once every two weeks on leg day?

There is never enough time to do everything, but there is always enough time to do the most important thing

 

looks interesting...what about rest times?  how long do the workouts typically take? back day is hitting over 40 sets and thats without any supersets so im assuming that would take at least 1.5 hours

Duke of the Emancipation Detoxification

i really dont always to the cable rows just depends on how i feel somtimes go light on arms and abs on back day go by a little fast

if im not feeling it i'll put off arms till day 5 and super set bi/tri's and do a forearm workout
guess i couldve put that one in :)

honestly about deadlifts doing em week to week is extremely taxing on the body and i think should be done every 2 or 3 weeks if your squats going up your deadlift will rise also you can go right into heavy deads following squats because your already primed up
 
rest times is 3 minutes in between squat and bench
90 sec between assist
 
back day is the longest day if all breaks are taken right i can finish up about an hour and a half
 
the others i can get through and hour or a little less not including a little cardio

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits