[BALUK]

for mass and strength ??

superset A1 with A2 and B1 with B2

A1 bench press
A2 bb rows
B1 standing military press
B2 bb shrugs

A1 squats
A2 preacher curls
B1 calf raises
B2 close grip bench press

A1 deadlifts
A2 bbpullovers
B1 Lunges
B2 upright rows

2 days rest between each workout abs on off days twice a week .

comments , suggestion , and advice appriciated .

[tim290280]

Very hardgainer style. You jsut read Brawn, or Beyong Brawn?

[BALUK]

nope just read some articles about the 5x5 routines . I'm not a hard gainer right now i'm 6'1 187 pounds coming off a cut . i can gain muscle/fat easily .so is this good or not . witha proper diet rest and all .

[purenatural]

Try this instead if you want, since your pulling muscles is mostly focus on one day, and then most of your pushing muscles will be focus on another day and lastly your legs will be mostly targeted on another day


example:
mon PULL

Dead lifts
Bent over Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

thurs PUSH

Flat Barbell or Dumbbell Bench Press
Seated Barbell military press(on rack)
Triceps Dips (When you can do more then your weight use weight belt and add weight)

sun LEGS

Front or Back Squats
Barbell or Dumbbell Stiff Leg Dead lifts
Calf Raises (3x12) – (only if a seriously lagging body part)
Weighted Crunches or Weighted Hanging Leg Raises (3x12)

rest another 2 days and start routine all over again

[Rocky]

Both sessions look equally good to me.

[hypocrisy86]

THE BB shrugs and rows look good.

[U-GOD]

hey man ive been on the 5x5 now for nearly 4 weeks and i love it. i was on a typical 5 day split before and ever since i started this routine ive been growing like a weed. anyway, yeah that routine looks fine. good luck with it.

try this: http://www.geocities.com/elitemadcow...0The%20Program

[Tonkin]

what doe 5x5 mean , and superset?

[purenatural]

you have to try and complete 5 sets of 5 reps

[Rocky]

Originally Posted by Tonkin

and superset?

This is when you perform one set of an exercise and then move straight to the next exercise and perform one set and then go back forth between the two until you have completed your target reps. It's a great intensity technique, often used with either the same msucle and 2 different exercises for it, or 2 antagonistic muscles (e.g. bis and tris)

[Tonkin]

and what does this mean? light weight baby!!?

[purenatural]

Originally Posted by Tonkin

and what does this mean? light weight baby!!?

Originally Posted by purenatural

you have to try and complete 5 sets of 5 reps

That's what it means for the second time

[Rocky]

He might have meant what does "lightweight baby" mean.

It means it's a light weight...baby.