What do you bros thing about my new workout schedule that I came up by myself..?

This is it:

** Workout Schedule ** ( 7 days )

· Sunday -- OFF

· Monday -- Legs, Abdominals

· Tuesday -- Shoulders ( Deltoids, Trap – etc. ) followed by 15 mins of Cardio

· Wednesday -- Biceps & Triceps & Forearms

· Thursday -- Chest

· Friday -- Back, followed by 15 mins of Cardio

· Saturday -- Abdominals, Legs


1. Legs, Abdominals – 4 sets, 12 reps per set.
2. Shoulders – 4 sets, 12 reps per set.
3. Biceps & Triceps & Forearms – 4 sets, 12 reps per set.
4. Chest – 4 sets, 12 reps
5. Back – 4 sets, 12 reps per set.
6. Abdominals, Legs – 4 sets, 12 reps per set.

If things go too heavy, and I don’t have enough strength to complete my set of 12 reps, then I will cut my rep to 8 to 10 max…this mostly happens on Benchpress, and Incline Benchpress. There will be 20 – 30 sec’s of rest between each set.



I will only do cardio 2x a week..I don't feel like I have to do more than thins. So what do you think..??

Will this be while"on"? 6 days in a row is a lot of training- Also working chest and back and arms on seperate days it could be easy to overtrain your arms. My .02

Is this routine being used while on? If so what results are you attempting to achieve?

Yeah, I'm starting my bulking cycle this Thursday...test e, with deca. so YES this will be while ON...and my goals are to gain at least 20 to 25 lbs from this cycle...but what I'm shooting for is when bulking I also wanna put good quality of muscle...that way I don't look too bloated...even when takind Liquidex you'll still notice a bloat.

OK,
I don't truely understand your routine. Chest day is one exercise for 4 sets 12 reps each? One thing to keep in mind, while "on" it's important that the muscle cell be brought to a strongly catabolic condition since only then the distinct anticatabolic effect of anabolic/androgenic steroids be developed fully. Heavy weights after warm ups, low reps around the range of six. I also do not believe that your routine will give enough rest for growth.

Ok bro, it seems to me that you know your shit...so if you don't mind can you create the best workout schedule for me..that will work, that will give me enough time to rest and that will give enough time for steroid to be working properly... this is what I mean...4 sets for each body part..for example..I'm doin biceps...what I do is first I do 1 set of 12reps...then i take a rest..20 secs, then i do another set..and another and another making it 4 sets with 12 reps..followed by each set..so..so total 48 reps in 4 sets... if you decide to create a schedule for me..that will work its best..then you can just re-edit mine..making it look the same.. thanks

and also, i do different chest exercies but sets stay the same as well as reps.

This is a decent program. I'm not saying yours was wrong, I just feel the reps were a little high and not enough recovery time.

Day 1: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps

Day 3: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps

Day 5: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps

Day 7: Back. calves
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps

Exercise's by Scorpio are a good example- I would combine them as such:
Day 1 Chest, tris, calfs
Day 2 Back, bis
Day 3 Shoulders,traps, calfs
Day 4 Legs(hammys, quads)
Day 5 off

Start over

Also abs are 3 x per wk at the BEGINNING of your workout

Since this is a bulking cycle I would do cardio 2x per wk for no more than 20mins just to keep the old pumper in shape.

Yes there are a lot of variations. What you feel most comfortable with.

that sounds good what scorpio said..now when you do for example back and bi's..do you first finish your back sets and then move on to biceps..or you do one set for back then one set for biceps..?? also Dips with added weights - thats a machine you sit on it and then you pull down..is that the one...it also works your triceps...i understand everything except can you edit this by days not numbers..when to take off..etc.

Complete one muscle group and move on to another. Complete back first then move on to Bi's.

Weighted dips.

http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html

scorpio said:

This is a decent program. I'm not saying yours was wrong, I just feel the reps were a little high and not enough recovery time.

Day 1: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps

Day 3: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps

Day 5: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps

Day 7: Back. calves
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps

Click to expand...

Scorpio when I lift I do usually 4 setd. I start at 12 reps and then progress lower for each excercise. I go: 12, 10, 8, 6, 4....I increase the weight each set. Is this good because I see u having like three or so stes. I do 4-5 with every excercise.

i figured out something..for some muscle groups you need more sets and for some you need less.the best set is 3 or 2..with 10 reps..i will post my workout schedule in a min or two.. i used scorpios ideas and i added something extra.

Here it is, I had to add abs in there and some cardio ..

** Workout Schedule ** ( 7 days )


· Sunday : OFF
· Monday : Chest & Biceps
1. Bench presses 3 sets 6- 8 reps
2. Incline bench presses 2 sets 6- 8 reps
3. Dips with added weights 2 sets 8-10 reps
4. Barbell curls 3 sets 6-10 reps
5. Dumbbell curls 2 sets 6-10 reps

· Tuesday : Abs & followed by 15 mins of cardio
· Wednesday: Legs / Thighs
1. Squats 3 sets 6-10 reps
2. Leg presses 2 sets 8-10 reps
3. Leg curls 2 sets 8-10 reps

· Thursday: Abs & Calves
· Friday: Shoulders & Triceps
1. Presses behind neck 3 sets 6- 8 reps
2. Upright row 2 sets 8-10 reps
3. Side laterals 2 sets 8-10 reps
4. Front Plate Raise 2 sets 8-10 reps
5. Lying triceps presses 3 sets 6-10 reps
6. Triceps pulley pushdown 2 sets 8-10 reps

· Saturday: Abs & followed by 15 mins of cardio
· Sunday: Back & Calves
1. Chins with added weight 3 sets 8-10 reps
2. Lat pull to neck 2 sets 8-10 reps
3. Barbell bent-over row 2 sets 6-10 reps
4. Seated cable row 2 sets 6-10 reps
5. Standing calf raise 3 sets 8-12 reps
6. Seated calf raise 2 sets 8-12 reps

cr4sh said:

Ok bro, it seems to me that you know your shit...

Click to expand...

Thats got to be the funniest thing I've read in a while.

come on player you know what I meant..LOL

I agree with the whole notion that you need more rest...I go five on two off every week although I do not like some of the exercises you're going to be doing - specifically presses behind the neck since they usually lead to shoulder problems and the fact that there are no deadlifts in there...my week looks like this

Chest - barbell flat presses
incline hammer strength presses
cable crossover
flat dumbbell press

Biceps/Triceps - close grip bench
flat straight bar skullcrushers
overhead dumbell extension OR triceps pressdown
standing barbell curls
preacher curls
hammer curls

Back - Deadlifts
Barbell rows
(We call 'em) T-bar rows in the corner - YEAH BUDDY

Shoulders - Machine shoulder presses
Upright rows
Cable laterals
Arnold presses
Hammer strength shrugs
Dumbbell shrugs

Quads/Hamstrings - Front squats
Hack squats
Standing Leg curls
Leg extension
Vomit in trashcan or out the back door


That's pretty much it - I don't switch up too much in my exercises although I will alternate between dumbbells and barbells whenever I feel like I'm going stagnant........I've also stopped deadlifting every week as I like to go heavy, and it takes a while for my back to recover from them..........

Question, I know it's going to depend on the person and how much time they have. But My workout split is 5 days on 2 off. I workout one bodypart a day. And consider Arms a whole bodypart. I do
Mon. Back
Tues. Chest
Wed. Off
Thur. Arms
Fri. Legs
Sat. Shoulders
Sun. Off

My question is should I chage it up, after I read scorpio's post on a decent workout program it sounded pretty good.
His Workout plan was
Chest, Biceps
Thighs
Shoulders, Triceps
Back, Calves

What do you guy's think? I like the one bodypart a day, but I havent tried something like this be4.