T Nation

Making My Program Better


#1

I think I have a pretty strong workout plan. I have been lifting many years and tried many different workouts example DC, 5x5.... I see progress in my plan, i am just looking for insight to make it better.
Day 1 Chest
-Bench 5x5
-Incline 5x5
-hammer strength decline 5x5
- flyes 3 sets 10 reps

Day 2 legs
- squat 5x5
-leg ext 5x5
-leg curl 5x5
-calf raises 2 sets 12 reps

Day 3 arms
- BB curl Fat grips 5x5
- hammers fat grips 5x5
- one arm concentrated curl 3x10
- close grip press 5x5
-skull crushers 5x5
- rev bench press 5x5
- dips 3 sets 10 reps

day 4 shoulders
- military press 5x5
- side lateral 3x10
- straight raises 5x5
-rear fly 3x10

day 5 back
- deadlift 5x5
-lat pulldown 5x5
- row 3x8

day 6 off...

Adding 5 pounds every week. I go about 10 weeks then knock the reps down low and max out


#2

What are you trying to achieve? Ie. What are your goals and how far towards that goal have you gotten?


#3

Looking to gain size and strength. Strength goal is 405 for bench,dead,squat. I’m about 300 on all three right now.


#4

I think you’re using the 5x5 rep scheme way too often. My advice would be to use it for the main lift of the day and then use higher reps for the rest. 5x5 on pulldowns is particularly weird - if you want to do heavy pulling, do weighted chin ups (which you really should be able to do at this point). If you stick to pulldowns, drop the weight and focus on the pump.


#5

You are not getting basic concepts. 5x5 leg curls after squats?

Just follow a good program. THAT will make it better.

You are the poster child for “Doing a bad program consistently will yield better results then following the best program inconsistently”.


#6

[quote]jrock513 wrote:
I think I have a pretty strong workout plan. I have been lifting many years and tried many different workouts example DC, 5x5… I see progress in my plan, i am just looking for insight to make it better.
Day 1 Chest
-Bench 5x5
-Incline 5x10
-hammer strength decline 5x10

  • flyes 3 sets 10 reps

Day 2 legs

  • squat 5x5
    -leg ext 5x15
    -leg curl 5x10
    -calf raises 2 sets 12 reps

Day 3 arms

  • BB curl Fat grips 3x10
  • hammers fat grips 3x10
  • one arm concentrated curl 3x10
  • close grip press 3x10
    -skull crushers 3x10
  • dips 3 sets 10 reps

day 4 shoulders

  • military press 5x5
  • side lateral 3x10
    -rear fly 3x10

day 5 back

  • deadlift 5x5
    -lat pulldown 5x10
  • row 5x10
    -face pulls 3x15

day 6 off…

Adding 5 pounds every week. I go about 10 weeks then knock the reps down low and max out

[/quote]

do that instead


#7

33 sets of upper body pressing, plus a ton of isolation exercises for chest and front delts.

8 sets of upper body pulling, and zero isolation work for the upper back.

Sounds legit.