Coming off the juice routine RATE IT!

[musketeer]

I'm 4 months clean and feel that I've got my natural test groove back.

I have devised a lifting plan which is something Ive been working on for quite a while and would really like to have all you bad-boys rate: It's designed to give my now unenhanced system the most chance to grow:

http://www.elitefitness.com/forum/showthread.php?t=388275

Please give me a shot bros.

I'll post it below too...

 

[musketeer]

Based on 8 key basic movements, paired up and all worked each week plus two accessory days (wed & sat). Sets and reps for the 8 key movements are 3-5 sets of 4-8 reps and accessories are for 4 sets of 8-12 reps:

Mon : Legs, Shoulders
Squat
Military

Tues: Back, Chest
Pullover
Row

Wed: Lower body accessories
Lunges
Leg Curls
Leg Extensions
Calves

Thu: Chest, Back
Bench
Chin

Fri: Back/legs, Upper Pushing
Dead
Dip

Sat: Upper body accesories
Dumbell Curls
Pressdowns
Laterals
Abs

Sun
off

 

[Mr_MAX]

... no prob.. I understand completly..
..................................................
looks like a good routine... bro

 

[musketeer]

Nice one brother.

Comeon lads, someone wanna help me out on this one?

 

[hammertime30]

Based on 8 key basic movements, paired up and all worked each week plus two accessory days (wed & sat). Sets and reps for the 8 key movements are 3-5 sets of 4-8 reps and accessories are for 4 sets of 8-12 reps:

Mon : Legs, Shoulders
Squat
Military

Tues: Back, Chest
Pullover
Row

Wed: Lower body accessories
Lunges
Leg Curls
Leg Extensions
Calves

Thu: Chest, Back
Bench
Chin

Fri: Back/legs, Upper Pushing
Dead
Dip

Sat: Upper body accesories
Dumbell Curls
Pressdowns
Laterals
Abs

Sun
off

As many compound movements as possible...press and row movements equals growth...all the others are crap and a waste of energy....

Chest...bench press (flat, incline, decline (flies are ok also)
shoulders/traps .....press (front and rear)
Back ....rows (bent and seated)
legs ....dead lifts, squats, leg press, calf raises
arms ...curls, push downs, close grip press

 

[babbabuee]

I don't like it one bit, but that doesn't mean it won't work for you.

 

[hammertime30]

I don't like it one bit, but that doesn't mean it won't work for you.

Same here...too many days in the gym especially when off cycle....

 

[|3ossman]

Same here...too many days in the gym especially when off cycle....

I agree with hammer, no need to be in the gym for 6 days straight. 4 days of hard training per week is PLENTY when off. Id say focus more on the compound moves and condense workouts a little to get down to 4 days. Remember, gains come on the off days and while resting. Youll be taking one step forward, two steps back.