5x5 12 Week Routine

[Get Some]

It seems like your goals (?) don't quite match what you are doing. 5x5 is great for strength and strength plus food equals size. If you are looking more for the bodybuilder type look while adding good strength and even endurance, try 10x10 aka German volume training. It's 10 sets of 10 reps with the same weight. It's easy for the first 3-4 sets but then the next 3-4 are brutal followed by your body giving you the extra boost to finish the last few sets. I am going to go back to this myself soon as it has given me the best body shaping results out of anything, really hits the smaller support muscles all the way through the major ones with the natural variance in "weight" based on the increasing level of difficulty. The best thing about it is you can completely exhaust one muscle group with just one exercise each time you go to the gym. Accessory work (arms) is optional, but I wouldn't recommend 10 sets of 10 for those. I believe arms grow best with supersets

 

[IronMates]

Monday 6/16/14
Weighted Chin Ups 40, 40, 40, 60 lbs, 60lbs
Dumbbell Calf Raises 80lbs for all 5
Reverse Smith Machine Calf Raises 225 for all
Barbell Military 95, 135, 155, 175, 185
Dumbbell Lat Raises 20,20,22.5,25,25
Rear Delt Row 60 for all
Close Grip Bench 135, 185, 205, 225, 250

 

[ketsugo]

Sheesh few of the top vets here not including me - recommend OHP - vital to a bodybuilder

 

[IronMates]

Had barbell military press today. Incline Bench Friday is the next closest.