Regular readers of my blog will be aware that I like to keep changing my approach to training quite regularly. I feel that I’ve had some really good results with my 3 day split program, but it’s time to mix things up again I’ve decided I am going back to a 5 day split routine. You have to stick with a program long enough to force your body to adapt to it, but then you need to change it up again before you hit a plateaux where your results start to slow down.
Particularly astute readers may also be aware that “Five By Five” was the name of the first track on my 2007 “Master Of Disguise” solo album, which was a #1 hit on mp3.com.au when I released it as an e-single. But anyway, back to training…
I’ve decided on a nice and simple old school approach this month, with (for once!) no supersets or pre-fatiguing. As I already said, I’ll be splitting the program up over five days, and doing five sets of five exercises each day. And if you guessed that I’m doing 5 reps in each set… well actually you’d be wrong! I’ll be doing 10 reps each set, and if I miss a rep, I have to make it up later. So in other words a total of 50 reps for each exercise.
Here’s the chest routine:
Warm Up with a few minutes of boxing.
Push Ups (I will probably only need 2 sets to complete the 50 reps)
Incline Bench Press
Seated Cable Flyes
Flat Dumbbell Bench Press
Body weight dips. I couldn’t get through the dips, so I decided on cable scoops instead.
I quite like the idea of starting and ending the workout with some body weight stuff. I’m a big fan of body weight resistance training lately, and it has become a major component of my Outdoor Group Fitness sessions on Saturday afternoons.
And here’s the back workout:
Single Arm Dumbbell Rows
Hammerstrength Machine Pullovers
Back Hyper Extensions
This one was an absolute killer and I struggled to get through it. That’s a good sign!
Shoulders routine as follow:
Medial & Lateral Cable Rotations (2 x 25 sets of each on each arm)
Seated Dumbbell Side Lateral Raises
Machine Shoulder Press
Single Arm Rear Delt Side Lateral Raises, superset with Plate Front Raises today because I had energy to burn.
Having just come back from training shoulders I am feeling a really good pump, and a nice amount of delayed onset muscle soreness (that’s a good thing to have!) in my back from yesterday’s training. I am on the right track to some really good results with this program.
Legs routine from Thursday:
Body weight lunges
Hack Squats – I may change this to Barbell Squats or V Squat Machine next week as this is a bit similar to the next exercise.
45 Degree Leg Press
Laying Leg Curls
Seated Calf Raises – I did Standing Calf Raises this week due to the seated machine being in use. Same difference really.
Arms Routine on Friday:
EZ Bar Curls
Overhead Tricep Extension
Seated Incline Dumbbell Curls
Forearms: Palms Up Dumbbell Wrist Curls
Palms Down Dumbbell Wrist Curls
Laying One Arm Tricep Extension
Machine Bicep / Preacher Curl
Machine Tricep Overhead Extension
Arms day is a real killer because everything here is a superset of a bicep exercise + a tricep exercise. At my gym we have a nice machine for arms which I use for a “super drop set” on the last exercise to really get a good pump at the end of the workout. Do a set of biceps, set of triceps, drop the weight a little, set of biceps, set of triceps and so on, with very little rest in between. You could substitute cable curls and tricep pushdowns if you haven’t got a machine like outs.
On each day the first exercise is either a body weight exercise or as light a weight as required to complete 50 reps within 2 or at most 3 sets. This ensures the working body parts and adequately warmed up before the heavy lifting begins. It’s best to use a similar approach on the forearm and rear deltoid exercises, going a little lighter and doing more reps.
This is quite a straight forward program without anything particularly fancy. Use it and you should get some great results in strength and size gains.