5 day routines? Hitting the good stuff twice a week..

[LifeSize]

I want to build my own routine, but I suck..

I work out every body part, every day, the difference is if I do high weight low reps or high reps low weight. I also alternate pull and push.. Legs get worked eod..

I want something that doesn't have me in the gym for 3hrs a night.. I'm in the midsts of a divorce and I would like more weeknights available to hang with my daughters and get more work in.. Sort of feel like i'd be neglecting my fam if I keep on this routine.

I want to hit everything twice every 7-10 days.. I don't really care how it's split as long as I get to do every body part twice by the end of the week.

I like free weights, I like cables, I like isolation movement machines mainly the curling stuff for legs and arms.. I still do free weights..

Any suggestions??

[Thickneck]

I couldn't imagine doing everthing 2 x's a week . I train everything once in 6 days , but always hard and heavy unless my body says to do a higher rep day .

Chest , back , traps ,
Off day
Shoulders and arms
off day
legs and calf's
off day
chest ,back and traps .
I just keep going like this . Each workout an hour and 15 minutes to 1 and 30 minutes .

Works great for me . And you have every other day off to recover .

[LifeSize]

Originally Posted by Thickneck

I couldn't imagine doing everthing 2 x's a week . I train everything once in 6 days , but always hard and heavy unless my body says to do a higher rep day .

Chest , back , traps ,
Off day
Shoulders and arms
off day
legs and calf's
off day
chest ,back and traps .
I just keep going like this . Each workout an hour and 15 minutes to 1 and 30 minutes .

Works great for me . And you have every other day off to recover .

that's fucking perfect dude.. I can scheme out the movements and rep/sets I want to work with.

I hit it hard daily, sort of feel like if I don't do this much I don't get a work out.. But I work quickly too so I should be able to hammer myself in this schedule.. I'll post something shortly..

[LifeSize]

DAY1 - BACK, CHEST, TRAPS
DAY2 - 1hr CARDIO
DAY3 - SHOULDERS, BI's, TRI's, FOREARM
DAY4 - 1hr CARDIO
DAY5 - CALVES, HAMS, QUADS
DAY6 - 1hr CARDIO
DAY7 - OFF

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
:: DAY1 - BACK, CHEST, TRAPS ::
Underhand Pull-up
Deadlift
Pulldown
Barbell Bent-over Row
Lever Close Grip Bent-over Row
One Arm Seated Row
Shrugs
Chest Dips
BB or DB, Flat Bench
BB or DB, Incline Bench
BB or DB, Decline Bench

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
:: DAY3 - SHOULDERS, BI's, TRI's, FOREARM ::
Military Press
Seated Dumbell Press
Side Pitcher Raise
Barbell Curls
Hammer Dumbell Curls
Preacher Curls
Concentration Curls
Tricep Dips
Lying Barbell Extensions
Tricep Push Downs
Overhand Wrist Curls
Underhand Wrist Curls

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
:: DAY5 - CALVES, HAMS, QUADS ::
Front Squat
Leg Press
Single Leg Seated Leg Press
Lunges
Leg Curl
Leg Extension
Calf Press (on leg press sled)
Single Leg Calf Press

[Thickneck]

Thats an aweful lot of back exercises . If you are lifting really hard , i see no reason for more than 12- 15 sets per bodypart at the most . Also you have two shoulder press movements , no need to , pick one or the other and do 4-5 really hard sets . You also have nothing for rear delts . Lift really hard but not real long as all your exercises suggest . Why 3 hours of aerobics a week if your trying to gain mass ? If you can get away with it fine , or cut it in half . I would not do any before leg day for sure. Hope this helps . Most peep's do way to much stuff and can't understand why they are not growing , so they do more .

[LifeSize]

What would you recommend for my delts? I really want full shoulder development as they are a weak point on me. Not visually, but physically. I actually have a pin that holds my left shoulder in.

This is what it looks like, I made it 4 days.. I removed Chest from back day, and made Chest/Shoulders it's own day. I laid it out for the best recovery I can think of. I did this last week straight through. I went to the gym mon-sat and did this twice.. I feel fine.. My legs are shot but I went through the routine twice. I plan to start taking Wed and Sat/Sun off this week, well see how it goes. Might just do cardio those days.. I'm a busy body, the gym helps me stay sane. Plus my body type needs some cardio to stay lean..

I work 3x10 or 5x8.. Mostly 3x10 with a couple of 5x8 warm up sets..

Thanks!

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
:: DAY1 - BACK, TRAPS ::
Underhand Pull-up
Deadlift
Pulldown
Barbell Bent-over Row
Lever Close Grip Bent-over Row
One Arm Seated Row
Shrugs

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
:: DAY2 - BI's, TRI's, FOREARM ::
Barbell Curls
Hammer Dumbell Curls
Curl Machine
Tricep Dips
Lying Barbell Extensions
Tricep Push Downs
Overhand Wrist Curls
Underhand Wrist Curls

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
:: DAY4 - CHEST, SHOULDERS ::
Chest Dips
Military Press (or/and Dumbell Press)
Side Pitcher Raise
Shoulder Press Machine
BB or DB, Flat Bench
BB or DB, Incline Bench
BB or DB, Decline Bench

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
:: DAY5 - CALVES, HAMS, QUADS ::
Front Squat
Leg Press
Calf Press (on leg press sled)
Single Leg Seated Leg Press
Lunges
Leg Curl
Leg Extension
Single Leg Calf Press

BEST PART IS IM OUT OF THE GYM IN 1.5HR MAX...more time for my kids or my xbox live slaughters..

[Thickneck]

Doesn't look to bad . You do all of your chest exercises before doing your shoulders right ? Also you still have two front delt exercises and no rear delt exercise . Throw in some bent over laterals or some reverse pec flies and you should be good to go . Still seems like alot of different back exercises . It's not so much how much you train as it is how hard you workout . Get in their and rip it up and go home .

[LifeSize]

Originally Posted by Thickneck

Doesn't look to bad . You do all of your chest exercises before doing your shoulders right ? Also you still have two front delt exercises and no rear delt exercise . Throw in some bent over laterals or some reverse pec flies and you should be good to go . Still seems like alot of different back exercises . It's not so much how much you train as it is how hard you workout . Get in their and rip it up and go home .

Yea chest before shoulders. I'll just swap out Deadlifts one week for Barbell Rows the next.. They both hit me hard... everything else is ez pz.. I'll see which of those two rear delt movements I like best... Sor far I like it, working on my rep/sets and what I want to keep and hit harder or super set..

thanks man!

[Thickneck]

It's nice to go every other day . I spend 6 hours at the most in the gym in a 8 day stretch .