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  1. #1
    RobertStapp is offline New Member
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    Aug 2005
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    Need a routine..newb here

    Hey everyone. My name is Rob and Im looking for a good routine to start using. I usually hit the gym about 2 times a week just hitting the basics. I used to play sports all in high school so I know all about splits and different days. I am just looking to find a good routing to help me get bigger. My stats are 5'11 175 lbs. I really want to concentrate on my upper body and arms. I feel my legs are very stong. When I was a senior I weighed 160 and I could squat 325. Last time I was at the gym I used the leg press machine and could do 400 6-8 times and did 425 twice. Any ideas on other leg workouts that i could use besides press and squats? Hope you all can help!

  2. #2
    boondockSAINT's Avatar
    boondockSAINT is offline Associate Member
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    Dec 2004
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    A routine that worked well for me is the 5x5 routine. I'll past it from another one of my posts.

    The 5x5 could be the base for most of your workouts. This is what my 5x5 3-day split looked like.

    For example, if I was doing a 5x5 o bench I'd probably be using 225. So after warming up, put 225 on the bar, and bench it 5 times. Rest, and repeat 4 more times. If you can get 5 out of all 5 sets, then you increase the weight next week. If you get like 5,5,5,4,4, you would keep the weight. If you miss anymore than 3 reps total the weight is too heavy and you should lower it next week.

    PUSH
    Flat or Incline Bench - 5x5
    Close Grip Bench or Skullcrushers - 5x5
    Military Press - 5x5

    PULL
    Deadlifts - 5x5
    Bent Rows or T-Bar Rows - 5x5
    Barbell Curls - 5x5

    LEGS
    Squats - 5x5
    Stiff Legged Deadlifts - 5x5
    Calf Raises (if a weak spot) - 3x12

    Following this for 12 weeks I believe I put about 40lbs on my bench. The first week you will have to experiment to see what weights should be used, but after that I was increasing weights usually every 2 workouts.

  3. #3
    tretch187's Avatar
    tretch187 is offline Associate Member
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    Whatever you do... make sure it has squats and deads...

    Since I just posted tihs in another thread...

    http://www.t-nation.com/findArticle.do?article=267max2

  4. #4
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by tretch187
    Whatever you do... make sure it has squats and deads...

    Since I just posted tihs in another thread...

    http://www.t-nation.com/findArticle.do?article=267max2
    agreed,,,,

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