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Chopping down the diversity of my routine and abandoning most machines now I have a gym bud... please critique my plan
Doing a warmup set then three real heavy sets at 5 reps then drop setting
Monday chest & tris
DB incline
DB fly
Skullcrushers
Dips
Tuesday back & shoulders
Bent over long bar row (2 arm)
Wide grip pull ups
Deadlifts
DB shrugs
DB OH press
Wednesday Legs / core
Extensions, c raises and curls to warm up / cool down
Leg press
Planks
Hanging leg raises
Friday Biceps / chest
Chinups
DB hammer curls
DB incline
DB fly
My workouts used to have more exercises but since going to freeweights Im too spent lol!
Loving anything to do with back and legs atm. Feels like death!
sorry...after double checking this is a terrible program all round!!! shoulders on tgere own day fuck the other chest session off......will rewrite it soon...
If you are doing the 3x5 heavy with all those exercises, just watch the flyes. Flyes need perfect form in my opinion so there will be a point where you can go heavier but it won't be a good idea. I don't believe that flyes are a 3x5 exercise but you can work out your own opinion if you give it some thought.
You'll get a lot of advice on the perfect routine and some of it will be right but the real secret is intensity. If you challenge the body it will adapt even if your routine isn't perfect. Personally I think half of the fun is experimenting and experimenting is never perfect. Think about your training and have fun learning.
Nah mate I do like leg extensions...they are a very "bro" exercise I admit but the goal is size here and leg extensions and even leg curls for hamstrings are great exercises for the legs...
Id even superset leg extensions with either leg press or stiff legged dead and do say 5-6 sets x 10-12 reps...
Or if your feeling game do a "mini" giant set and superset Leg press/leg extensions/stiff leg dead...that will get your shit burning...