Best full body strength building exercises! - superhero plan stage 1 day 2 - Buff Dudes
video description
Monday Thursday
Squat 5x5 Deadlift 1x5
Bench 5x5 Overhead press 5x5
Row 5x5. Weighted chins 5x5
Bicep curls 3x10 weighted tricep dips 3x10
Calves 3x10 Calves 3x10
I use a basic progression and when I complete the required reps on last set I add weight to next workout on that exercise
As I work out twice a week a feel fresh and ready every time I train
I do calves twice a week as they are lagging and only do 1 working set on dead lift.
I think this can be done as a workout for life and get progress on it. The 5x5 can be dropped to 3x5 or 3x3 of it becomes too taxing once you lift heavier weights and as you get more advanced more assistance exercises can be added for lagging muscle groups
Date: 2022-03-24
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Comments and reviews: 9
Don
I got this plan last Friday and today completed week 1 of the beginners plan. You guys know how to make a workout that will kick someones ass. Biggest thing for me is that I never realized until I started this program how much I neglected shoulder exercises. I enjoy the workouts a lot and cant wait to get to the next phase. Keep up the great work, you guys are awesome. Hopefully I can become a Buff Dude with this plan.
Is it weird that I like the next day soreness?
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I got this plan last Friday and today completed week 1 of the beginners plan. You guys know how to make a workout that will kick someones ass. Biggest thing for me is that I never realized until I started this program how much I neglected shoulder exercises. I enjoy the workouts a lot and cant wait to get to the next phase. Keep up the great work, you guys are awesome. Hopefully I can become a Buff Dude with this plan.
Is it weird that I like the next day soreness?
reply
Ryan
Watching these as I-m finishing up on stage 0 this week. The improvement in my overall body strength has been incredible so far - hitting PB-s with every cycle after not really having a set routine previously. Appreciate your hard work and would recommend this to anyone!
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Watching these as I-m finishing up on stage 0 this week. The improvement in my overall body strength has been incredible so far - hitting PB-s with every cycle after not really having a set routine previously. Appreciate your hard work and would recommend this to anyone!
reply
Ebby
Would you please mention the weight when you describe each exercise? I mean I could never lift what you lift, but it's helpful to know. Sometimes I try to pause the videos and look at the markers on the plates ( like at 1: 10 ) but it doesn't always work.
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Would you please mention the weight when you describe each exercise? I mean I could never lift what you lift, but it's helpful to know. Sometimes I try to pause the videos and look at the markers on the plates ( like at 1: 10 ) but it doesn't always work.
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Jason
I am doing my first exercise thing it's called a 5x I have to pick up weights and that is done a few days a week and then I do that for a few months I think 2 or 3 maybe. After all that do I do this weight pick up in the video?
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I am doing my first exercise thing it's called a 5x I have to pick up weights and that is done a few days a week and then I do that for a few months I think 2 or 3 maybe. After all that do I do this weight pick up in the video?
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PFM
I think we I could substitute the weird kettlebell bench press with a flat dumbell press. You'll still have stability in there, so I think it would be a closer replacement than taking the normal bench press
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I think we I could substitute the weird kettlebell bench press with a flat dumbell press. You'll still have stability in there, so I think it would be a closer replacement than taking the normal bench press
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Chad
One question: I am a dentist so my lower back is my life and I-ve had issues with it in the past but none now. I-m really concerned with the squats & deadlifts if I get my form off at all. Thoughts?
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One question: I am a dentist so my lower back is my life and I-ve had issues with it in the past but none now. I-m really concerned with the squats & deadlifts if I get my form off at all. Thoughts?
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ElPendre
What's with all the nonsense exercises have you guys just got bored over the years? Pendlay rows are just half rep rows, push press is a cheats overhead and just do dumb bell for stability!
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What's with all the nonsense exercises have you guys just got bored over the years? Pendlay rows are just half rep rows, push press is a cheats overhead and just do dumb bell for stability!
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ProjectBass5
Someone from my gym warned me about doing full stretch calf movements. He said you can easiley damage yourself if you dip to low. Anyone know the answer?
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Someone from my gym warned me about doing full stretch calf movements. He said you can easiley damage yourself if you dip to low. Anyone know the answer?
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Matthew
Seriously, stability exercises in a bodybuilding routine? Their use is highly questionable even in strength oriented programs, what is it doing here?
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Seriously, stability exercises in a bodybuilding routine? Their use is highly questionable even in strength oriented programs, what is it doing here?
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