Damn!!!!! Boy got Big!!

[Bigboy555]

haaa...hopefully.....what do you guys think of this workout schedule along with 250/wk sust 200/wk deca for 8 weeks with d-bol for weeks 1-4 @ 20/mg a day.

Monday

-Squats 4 x 12
-Straight leg D-lift 3 x 12
-Leg Extensions 3 x 10
-Hamstring Curls 3 x 10
-Hack Squats 3 x 8
-Calves 6 sets

Tuesday
Seatedcurl3x10 Standingcurl3x10 Alternate Dumbell curl 3 x 10
-Abdominals

Wednesday
-Chest BP 4 x 12
-Incline BP 3 x 12
-Flyes 3 x 15
-Shldrs Overhead Press 3 x 12
-Side laterals 3 x 12
-Upright Rows 3 x 12


Thursday
-Deadlifts 4 x 12
-Chin ups 3 x 12
-Seated Rows 3 x 12
-High Pull Deadlifts 1 x 15
-Calves 6 sets

Friday
-Arms triceps 9 sets
-Abdominals

Diet:
Eat alot of egg whites,turkey,tuna,steaks,protein shakes/bars at these times....
9am
12pm
3pm
6pm
9pm
12am

right now im 6' 175.............u guys think i got it down......?

 

[jc21]

not enough biceps and triceps for me. if you got laggin delts, then that routine wont help them any. what are you weak points. that is how i determine a training routine.

 

[CN1]

another thing your fuckin up on is working your biceps before our back, not good.......this is a better split

mon-chest
tues-back
wed-legs
thurs-shoulders
fri-arms

another thing when working arms you always work your triceps first, you want to work the biggest muscle first the tricep makes up 3/4 of your arm!!!!

 

[Hugh Gellatts]

I would rotate the order the of movements and vary the loading perimeters from workout to workout.

personally i've gotten better results lately from working each bodypart more often with less volume, doing one heavy day and one pre-exaustion high rep day.

at least don't do every thing 3-sets of 12...that gets old fast. try a narrow low rep pyramid on the first movement so you can handle some serious weight while you are fresh (i.e, set of 8, set of 7, set of 6, set of 5). you can get the reps in later. on sets of 12-15 later in the workout I wouldn't even bother doing 3 sets...you are already getting enough reps of the movement with 2 sets.

 

[gilly6993-recreatedbygeorge]

I don't know how you can work chest and shoulders on the same day with a lot of intensity throughout the whole workout. CN1 has a good split. I do similar except swap hams and bis:

chest
back
quads/ tris
shoulders
hams/ bis

I take 2 days off during the week depending on how I feel.

 

[Twitched]

Big Boy,



You're reps are much too high.


Keep it short and intense as hell.

You WONT be disappointed.

All exersizes are 2 sets for 4 reps.
(usually I start at 6 reps and then go down to 4 in week 2)

Sunday

Chest
Inclune db press ( 4-6 reps for two sets )
Flat db press ( 4-6 reps for two sets )
Incline db flies ( 4-6 reps for two sets )
Weighted dips ( 6 reps for two sets ) [serves to warm up tris too]
Triceps
Pushdows ( 4-6 reps for two sets )
Overhead extns ( 4-6 reps for two sets )


Monday
Off.

Tuesday

Legs
Squats, hacks, extensions, calf raises ( 4-6 reps for two sets each )
Biceps
Barbell curls, concentration curls, preacher curls ( 4-6 reps for two sets each)

Wednesday
Off.

Thursday

Shoulders
Military press, arnold presses, front raises, bent over laterals.( 4-6 reps for two sets each )
Triceps
Close grip bench, french press ( 4-6 reps for two sets each )

Friday

Back
Deadlift, t-bar rows, seated rows, close grip pulldowns ( 4-6 reps for two sets each )
Biceps
Barbell curls, concentration curls, preacher curls ( 4-6 reps for two sets each )

Saturday
Off.


Put in shrugs on back or shoulder day. Your choice.

This plan avoids the busiest days. (monday,wed). If you go heavy enough, two sets of 4 is more then enough, and 6 sets per bodypart is plenty. I grow like a weed this way.

Be in and out in 45 minutes.



Good luck bro!

Twitched

 

[Bigboy555]

how is this?

Monday & Thursday
-Chest BP 4 x 10
-Incline BP 3 x 10
-Flyes 3 x 10
-Shldrs Overhead Press 3 x 10
-Upright Rows 3 x 10
-Side Laterals 3 x 10
-Seated curl 3 x 10 -Standing curl 3 x 10 -Alternate Dumbell curl 3 x 10

Tuesday & Friday
-Chin ups 3 x 10
-Seated Rows 3 x 10
-Lat Pull-Down 3 x 10
-Tri Push-Down (cable) 3 x 10
-Tri Extensions 3 x 10
-Tri Push-Down (machine) 3 x 10
-Abs

Wednesday
-Squats 4 x 10
-Leg Extensions 3 x 10
-Hamstring Curls 3 x 10
-Hack Squats 3 x 8
-Calve Raises 3 x 12
-Abs

Cardio
-Mondays, Tuesdays, Thursdays, Fridays

 

[Bigboy555]

the above but with lower reps....should be ok?

 

[trial0r]

Re: how is this?

-Chest BP 4 x 10
-Incline BP 3 x 10
-Flyes 3 x 10
-Shldrs Overhead Press 3 x 10
-Upright Rows 3 x 10
-Side Laterals 3 x 10
-Seated curl 3 x 10 -Standing curl 3 x 10 -Alternate Dumbell curl 3 x 10

bro...sounds like too much stuff to be doing in one day...studies have shown that after about 1 hour of training, testosterone levels drop rapidly.

 

[Bigboy555]

bump for more 411

 

[mvmaxx]

another thing your fuckin up on is working your biceps before our back, not good.......this is a better split

mon-chest
tues-back
wed-legs
thurs-shoulders
fri-arms

another thing when working arms you always work your triceps first, you want to work the biggest muscle first the tricep makes up 3/4 of your arm!!!!

I like CN1's split except for the legs right after back day. My back wants no part of squats after killing DL's the day before.

mon-chest
tue-legs
wed-arms
thur-shoulders
fri-back

 

[nikolai_bolkov]

Do whatever you want with the workout, but double those dosages!

 

[genarr3]

Actually bro, what I would do if I were you is try different things. Just because a workout works for one guy doesn't mean it's going to work for you. The best way to dial in a routine for yourself is to constantly change it and along the way determine what you like best.

 

[Golfer18--old]

up the deca to 300mg.

 

[Bigboy555]

i think im gonna keep it like that....my dosages will stay the same....im scared to go any higher...after all...its my first cycle

so do you guys think ill look like arnold in 8 weeks?

 

[genarr3]

i think im gonna keep it like that....my dosages will stay the same....im scared to go any higher...after all...its my first cycle

so do you guys think ill look like arnold in 8 weeks?

Good boy.

 

[MaCPiMP1n]

i think im gonna keep it like that....my dosages will stay the same....im scared to go any higher...after all...its my first cycle

Excellent decission! Keep us up with the progress.

Good luck

 

[justwannagetsum]

I think the dosages are great for 1st cycle. Make sure you have clomid and anti-e's. I agree that you should split shoulders and chest. work tri's with shoulders, and work chest separate. Also, throw some decline or dips into your chest workout. Keep us posted.