HELP!!! (CRITQUE PLEASE) Anybody want Karma???

[TheDarkSideNinja]

This is what i came up with as my training regime for my 1st mass cycle!!! Please give your opinion and be as harsh as you need to for the goods and bads selected below!!! My stats are 5"9 170 @ 9-10% BF and will be running Enanthate for 10 Weeks, D-bol for 4 weeks, Arimidex, and Clomid post cycle. Please critque below:

Day 1

D-bell Chest press:
1 warmup
3 high intensity sets

D-bell Incline press:
3 high intensity sets

D-bell Flyes:
3 high intensity sets

Ab Roller:
1 warmup
6 high intensity sets

Ball Crunches:
6 high intensity sets


Day 2

Squats:
2 warmup sets
3 high intensity sets

Leg Exts.:
3 high intensity sets

Leg Curls:
3 high intensity sets

Standing Calf Rasies:
1 warmup
3 high intensity sets

Seated Calf Raises:
3 high intensity sets

Day 3
REST!!!

Day 4

D-bell Delt press:
1 warmup
3 high intensity sets

B-bell Up-right Rows:
3 high intensity sets

Reverse Flyes:
3 high intensity sets

Ab Roller:
1 warmup
6 high intensity sets

Bicycle Crunches:
6 high intensity sets

Day 5

Alt. D-bell Curls:
1 warmup
3 high intensity sets

Preacher Curls:
3 high intensity sets

D-bell Hammer Curls:
3 high intensity sets

Dips:
1 warmup
3 high intensity sets

Lying EZ-Bar Tricep Exts:
3 high intensity sets

Tricep Pushdowns:
3 high intensity sets

Wrist Curls:
6 high intensity sets

Day 6
REST!!!

Day 7

Back Exts:
1 warmup
3 high intensity sets

Lat Pulldowns
1 warmup
2 high intensity sets

Back Rows:
2 high intensity sets

1-arm D-bell Rows:
2 high intensity sets

B-bell Shrugs:
2 high intensity sets

Standing Calf Raises:
1 warmup
3 high intensity sets

Seated Calf Raises:
3 high intensity sets

I am looking to add the most size to my arms, calves, and forearms as possible!!! Thankx

 

[Him1]

My honest opinion is that if you think you can do 15 'high intensity sets' a day, 5 days a week, then you have no idea what high intensity really is. If you wanna be intense, you REALLY have to cut backon the volume a lot. If not, then it's volume training. Hell, I don't mean to put it down, I train the same way half the time. I periodize.

 

[CrazyC]

I found Arnold's workout if you want that.......

here's the link http://members.fortunecity.com/andifritz/bodybuil.htm

 

[Him1]

Well, I went to the site b/c I was bored, and there it was.... Arnold's dick, right on the middle of the page. I'm telling you, some of these Arnold fans, and their sites, are weird obsessive.

 

[CrazyC]

Well, I went to the site b/c I was bored, and there it was.... Arnold's dick, right on the middle of the page. I'm telling you, some of these Arnold fans, and their sites, are weird obsessive.

i know bro, it jumped right out at me too. But a good workout none-the-less.

 

[Him1]

i know bro, it jumped right out at me too. But a good workout none-the-less.

BTW, I wasn't talking about you Crazy, I was talking about the ever-growing number of people dedicating sites to Arnold.

 

[CrazyC]

i would do an enan/eq/dbol cycle. I'm just coming off of it this weeks and all's i can say is WOW!

awsome LEAN gains

 

[CrazyC]

BTW, I wasn't talking about you Crazy, I was talking about the ever-growing number of people dedicating sites to Arnold.

oh yeah, i know, it's all good


i agree with you, seems like "the other team" is scouting him out.

If you know what i mean

 

[Lee]

Ab Roller:
1 warmup
6 high intensity sets




imho, i think the ab roller eats a dick, do some crunches with a 35 on yer chest on the slant board

 

[casualbb]

Where to start...

There are many redundant and unneccessary movements, as well as too much volume.

I really think you should be hitting each muscle group at least 2x/week, with 2 sets each on compound stuff and one each on isolation. Perhaps something like this, similar to a DC split:

Day One (Chest&Back):
Incline DB Pressx2
Weighted Chest Dipsx2
Lat Pull Downsx2
Back Rowsx2

Day Three (Legs & isolation):
Squatsx2
Leg Curlsx2
Standing Calf Raisex2
Seated Calf Raisex1
Preacher Curlx1
Upright Rowsx1
EZ-bar tri ext.x1
Reverse Fliesx1
Forearm Work (reg & reverse wrist curls)x1

Day Five - Same as day 1
Day Seven - Same as day 2
Days 2, 4, 6, 8 Off
Etc.

I think this would be great because your arms and forearms would be seeing action 3-4 times a week, twice directly, and twice through compound lifts. The volume is low enough that you should have no problem recovering, esp given your supplementation, and the frequency is high enough to promote rapid growth.

-casualbb

 

[TheDarkSideNinja]

Thankx bro...

I think i was overtraining cause my old routine used to look similar to what i posted before!!!

 

[JoBu]

I'd say go with a 3 or 4 day split.

Monday - Legs and shoulders
Squats - 3X8-10
Leg ext 3X12
Leg curl 3X12
Calf raises 3X12
Standing overhead press 3X8-10
Arnold presses 3X12
side/front/back laterals 2X12-15 of each

Wednesday - Chest and Tris
Flat/Incline/Decline DB presses (alternate each chest day) 8-10X3
Dips X3 to failure
Cable flyes 15x3
Close-grip bench 8-10X3
Cable press-downs 8-10X3

Friday - Back and bis
Deads 3X8-10
Pull-ups 3 sets to failure (weighted if you can)
Seated rows/bent rows/one-arm rows 3X10-12 (alternate each back day)
DB curls 3X8-10
Preacher curls 3X10-12
Reverse curls 3X10-12

Use Tue and Wed for abs and 20-30 min light cardio. Eat big, sleep big and lift hard those 3 days...don't overtrain and concentrate on compound moves...squats, deads, and presses will make everything grow

Now get to the damn gym!

JoBu

 

[AlbinoAssassin]

I think the routine looked pretty good. I usually do atleast 12 sets for the big bodyparts, and I consider them all murderous. I don't do any forced reps or heavy negatives, but they are all to positive failure. I'm natural and I can get away with it, so I would think that being on gear you could handle that well.

 

[TheDarkSideNinja]

COOL

Thankx bros....any1 else???

 

[AAP]

I just want the karma.