if u have been training 7 months i wouldnt say u need to worry much about shoulder isolation, just overhead press to build up size. ya no u can always split stuff up even more, something like this
sorry sid not knockin ya at all just showin the OP about program design
back squat 5x5
reverse leg curl 3xF
leg curl 2x5
seated calve raises 4x10-15
not much here just the rev? leg curl to failure as the second exercise and only 2 sets for leg curl
pull ups 3xF
bent over row 5x5
bench press 5x5
military press 5x5
If he wants to prioritize shoulders then it should be the first exercise and the first training day. Pullups to failure then BOR for 5x5 isnt the best choice for back development.
front squat 5x5
leg press 5x5
good mornings 5x5
standing calve raises 5x15-20
remember his goal is hypertrophy so 5x5 for everything doesnt always work. For the F squat i can understand but for leg press and GMs as well, probably not.
t bar row 5x5
incline db press 3x5
clean and press 5x5
5x5 Clean and Press after T bar and Inc Bench??? Since C+P requires alot of coordination and it is a fairly CNS fatiguing exercise, it (as with all other Olympic lifts) should be placed first in any program. Best case scenario pessimal performance, worst case scenario injuries. Again 5 reps doesnt cure everything.
3 exercises in a row requiring triceps to a great extent and only one with biceps, even though C+P does require a vertical pull at the start its not enough for great bicep stimulation, and it isnt a great exercise to have in between Inc Bench and Dips.
Dips to failure not bad but the exercise positioning isnt great. If i did sundays workout i dunno if id get many dips, certainly not many if i added weight
so u have a lot more variety of excersises for body parts
Yes he has more exercises but the exercise rep ranges are all the same. I would give the articles above a read sid paying particular attention to exercise placement[/quote]
5 sets for hamstrings here and then 5 sets on the other leg day, ive always found 10 sets for hamstrings is plenty.
plenty people built a good base with bent over rows and pull ups , u cant expect to performe deadlifts then bent over rows your lower back will be trashed so i put pull ups in instead.
5x5 is good for size and strength if u eat well aswell, ive always followed the rule a stronger muscle is a bigger muscle but then again my goal is to be strong not just look strong gotta be better to be a power house and look like a power house then be a weakling but look the part.
put clean and press at the start of the program then it was just a rough idea i typed in.
yeh the triceps are larger then biceps so id give them more work but yeh perhaps ur right 3 for triceps and 2 for biceps would be better
ive read them articals before there saved as favorites but yeh i guess everybody differnt and everybody has differnt goals, 5x5 has worked for me but may not work for the lad in question