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5x5 Routine

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  • 5x5 Routine

    Hey guys,
    i want to show you a good routine for strengh and size which i and other friends of my used in our football offseason. its based on bill starrs strengh factor routine but a little modified.


    Monday (Heavy Day)
    Back Squats: 5 x 5 ramping to limit
    Incline Bench Press: 5 x 5 ramping to limit
    Deadlifts: 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit
    Close-grip or Reverse-grip Bench Press: 2 x 12 - 15
    Calf Raises: 3 x 30



    Wednesday (Light Day)
    Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit
    Good Mornings: 4 x 10 or Stiff-Leg Deadlifts: 4 x 10
    Standing or Sitting Overhead Press: 5 x 5 ramping to limit
    Pull Ups: 5 x 5 ramping to limit
    Barbell or Dumbell Curls: 3 x 12 - 15



    Friday (Medium Day)
    Back Squats: 5 x 5 using 20 lbs less than Monday
    Bench Press or Dips: 5 x 5 ramping to limit
    Shrugs: 5 x 5 ramping to limit or Clean High Pulls 5 x 5 ramping to limit or Power Cleans 5 x 5 ramping to limit
    Triceps Extensions: 2 x 12-15
    Chins: 4 sets to failure


    ramping sets: increase the weight every set for 11-22lbs, only last set to failure

    restbetween the sets should be about 2 - 4 minutes

    give it a try for at least 6 weeks:whisper:
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