What's a good 5 day routine? I don't like having rest days.
>>41870076
day 1: newcastle
day 2: youngs
day 3: sam adams
day 4: left hand
day 5: anchor
>boom
>>41870076
Sample routine I always post:
PPLPPxx LPPLPxx PLPPLxx
>Push 1
Bench 5rm
OHP 3x5 @90% of 5rm
Dips or incline dumbbell bench 3xf superset with facepulls 3xf
>Pull 1
Weighted chinups 5rm (treat them like a barbell lift)
Chest supported rows 3x5 @90% of 5rm (chest supported to avoid lower back fatigue, you have to deadlift tomorrow)
T-bar rows or dumbell rows or Kroc rows 3xf
Curls 3xf
>Legs 1
Squat 5rm
Deadlift 3x5 @80-90% of 5rm
Leg press or from mid thigh rack pulls or walking/stepping lunges or Bulgarian split squats 3xf superset with hanging leg raises 3xf
>Push, pull and legs 2
Alternate the first two lifts
>Progress
As in TM
Monday: Legs
Tuesday: Light Chest & triceps
Cardio
Wednesday: Light Back & Shoulders
Cardio
Thursday: Chest & Biceps
Friday: Back & Shoulders
Saturday: Legs
Sunday: Triceps & Biceps
Cardio
> 5 day routine
> dont like rest days
Friend, it falls upon me to tell you there are seven days in a week
>>41870184
Heavy on Wednesday, no cardio. Light on Friday with cardio.
My mistake.
>>41870220
Light meaning still doing deadlifts, OHP & Bench. Just saving enough reserves to do a solid cardio clip.
>>41870220
I like to do core work on Saturday as well.
The beauty of a seven day a week workout is you can be out in an hour & if you miss a day... you still hit the shit for six.
Push, pull, rest push, pulll. Rest rest
i used to do:
1. Back
2. Shoulders
3. Chest
4. Arms
5. Legs/Core
I felt my arms were always lagging behind hence why i dedicated a day to them as well as them being targeted during chest/back days. Use the legs/Core day to break up the upper body days as needed if you are too sore to effectively workout the next muscle group
>>41870697
So many back & shoulder moves run concurrently. No wonder.
>>41870076
PPLUL
-pull heavy weight x low sets
-push heavy weight x low sets
-leg heavy weight x low sets
-upper light weight x high sets
-lower light weight x high sets
>>41870728
yea i never really put thought into organising the days to minimise concurrent muscle groups if i felt extra sore i just did legs/core instead or if it was bad enough id do a day of stretching/foam rolling and just train the next group the day after
>>41870854
This is why I have light days.
Follow a path suddenly the walk is easy.