T Nation

New Routine


#1
I've been doing the Waterbury method for the past 4 weeks, and I just wanted to move to something else. I never tried the 5x5 before but it looks good for strenght/size improvement, so here's the prog.

5x5

1

DL
Flat bench press
Pull ups (shoulder width)
Military press (standing)
Abs

2

Back squat
Incline bench press
Rows
Leg curls
Calf raise

3

Step ups
Decline bench press
Upright rows
Chin-ups
Fench press

My 15 years old cousin is also asking for a twice a week routine. So I thaught about something like this.

4x8-10

1

DL
Flat bench press
Rows
Military press
Abs
Cald raise

2

Back squat
Incline bench press
Pull ups
Leg curls
French press
Curls

any advice on both of these programs are very welcome.

thanks


#2

Both look worth a try IMO. on your #3 day id go with another leg movement or two just a tad different meybe even unilateral like Lunges or High step ups.

Let us know how it works for you.


#3

I will do step ups instead of DL on the 3rd training, can I substitued decline bench press for the wide dips and chinups for the curls and dips for the french press ?
thanks again


#4

Cool

yes on the decline bench and wide dips and HELL yes on the chins for curls.

Id say yes but I wouldnt on the french press. Id say with the french press or do some standing overhead presses. Variety is the spice of life.