Biglee’s BodyBlog

Monday: Maximum effort day
Try to add 2.5% more weights to each lift

* Olympic Squats: 5X5
* Bench Press: 5X5
* Barbell Rows: 5X5
* Accessory exercises: weighted sit-ups and a tricep exercise (These exercises are done to round out the program and to help you keep the helping muscles strong and full. So the same 5 x 5 protocol need not be followed with these. 2-3 sets of 5-8 reps should be fine)

Wednesday: Light day
Reduce your weights by 25% on each lifts

* Front Squats: 5X5
* Military Press: 5X5
* Deadlifts: 5X5
* Pull-Ups: 5X5
* Accessory exercises: 2-3 sets of 5-8 reps of a bicep and abdominal exercise

Friday: Heavy day
Use same weight as Monday
* Olympic Squats: 5X5
* Bench Press: 5X5
* Barbell Row: 5X5
* Accessory exercises: 2-3 sets of 5-8 reps of a triceps and abdominal exercise

Read more about 5×5 workout

This entry was posted on Sunday, April 12th, 2009 at 12:54 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.