Quick Routine ?

[Deathpancake]

Currently doing these 5 lifts:

Dips
Squat
Deadlift
Shoulder Press
Chinups

I go to the gym twice a week. What lifts should I be doing on each day?

[Joe]

here's how I would do it

day 1 a

Squats 2 sets of 5
deadlifts 3 sets of 10
chin ups bw 3 sets til failure

day 1 b (rotate ab ea week)
Deadlifts 1 set of 3
Squats 3 sets of 10
chin ups bw 3 sets til failure

day 2 a
Dips bw 3 sets til failure
shoulder press 3 sets of 10-12
pull-ups 3 sets weighted x 5-8

day 2 b
weighted dips 3 sets of 4-6
shoulder press 2-3 sets of 5
pull ups bw 3 sets til failure

[Deathpancake]

@ Skarhead -- Really appreciate it that you wrote out that routine for me. It is loads better of my current method of choosing random set/rep ranges. But why do both chin ups and pull ups in the same week? I thought that both are nearly the same exercise.

[ThatArmyKid]

here's how I would do it

day 1 a

Squats 2 sets of 5
deadlifts 3 sets of 10
chin ups bw 3 sets til failure

day 1 b (rotate ab ea week)
Deadlifts 1 set of 3
Squats 3 sets of 10
chin ups bw 3 sets til failure

day 2 a
Dips bw 3 sets til failure
shoulder press 3 sets of 10-12
pull-ups 3 sets weighted x 5-8

day 2 b
weighted dips 3 sets of 4-6
shoulder press 2-3 sets of 5
pull ups bw 3 sets til failure


brutally simple yet looks insanely effective

to bad no one would ever do it because there are no curls and pecdek flys

[Deathpancake]

brutally simple yet looks insanely effective

to bad no one would ever do it because there are no curls and pecdek flys

I miss the good days...

Wondering if I should bring some tips/stickies from this section to the teen section at bb.com. Might do them some good.

[Joe]

@ Skarhead -- Really appreciate it that you wrote out that routine for me. It is loads better of my current method of choosing random set/rep ranges. But why do both chin ups and pull ups in the same week? I thought that both are nearly the same exercise.

They're different enough that they're not the same exercise. They appear to help the other out as well. When my pull-ups go up my chin-ups go up.

[iron addict]

Looks good:D

Wesley

[whoa]

brutally simple yet looks insanely effective

to bad no one would ever do it because there are no curls and pecdek flys

Wouldn't your arms grow a lot though? I might do this.