How does this routine look?

[Francisco d'Anconia]

Ok peeps I'm goin on my next cycle. I want to do a routine that will get me in good shape hands down. For those out there who are in good shape how does this look?

==
3 sets of each exercise, taking approximately 60 seconds of rest between each set using a weight challenging enough to successfully complete 15 reps, no less (with the exception of pushups and pullups), but be fatigued on the last rep. Proper form must be maintained throughout.

Monday - Chest

· 25 pushups

· Nautilus chest press

· Nautilus incline press

· Pec deck machine (chest fly)

Tuesday - Back

· 5 pullups

· Seated rows

· Lat pulldowns

· T-bar rows

Wednesday - Shoulders

· Arnold dumbbell press

· Lateral raises

· Front raises

Thursday - Biceps/Triceps

· Nautilus curl machine

· EZ cable curls

· Hammer curls

· Tricep pushdowns

Friday - Cardio

Walking or running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate

Saturday/Sunday – Rest

Nutrition & Diet =========

Breakfast : 6 eggs, 6 whites, 7 yellow and 75g of oatmeal with raisins. Occasionally replace the eggs with a Protein Shake if schedule is tight.

Midmorning snack: Tinned Tuna in Wholewheat Pitta Breads

Lunch: 2 x Chicken Breasts, 75-100g Brown Rice or Pasta and green veggies

Mid-afternoon snack [Pre-Workout]: protein bar or Whey Protein Shake and a Banana

Post Workout: Whey Protein Shake and a Banana

Dinner: Grilled fish or chicken, brown rice or pasta, vegetables, and salad.

Evening Snack: Casein Protein Shake Protein shake or Low Fat Cottage Cheese (Slow Release Protein)

 

[SuperStrong]

Might help get a better response if you tell everyone your stats- weight, etc.

how many cals is your diet? it looks like you're trying to cut up? but if you're trying to cut up / get ripped / why only cardio once a week? also, add more of your carbs post-workout as that's the time your muscles are "starving" for carbs.

Remember that if you are going to use AAS the body is capable of processing more protein... So, I know when trying to gain the most mass that you need to be consuming about two times your bodyweight or LBM in Protein grams. (e.g. if you weigh 200lbs and on aas then you need to be eating at least 400grams of protein per day), this is where extra whey protein comes in handy, also why you should be drinking lots of water to help your body out, like a gallon a day if you can. Then figure out the rest of your cals in carbs and fats. If training naturally, then from 1 to 1.5 times bodyweight for protein grams.

SS

 

[RADAR]

When i'm on cycle i do at least 10 sets per bodypart,Steroids will preserve muscle so hit it all out and Cram down that protein.



RADAR

 

[Francisco d'Anconia]

Ok. Thanks for the advice.

 

[Francisco d'Anconia]

When i'm on cycle i do at least 10 sets per bodypart,Steroids will preserve muscle so hit it all out and Cram down that protein.



RADAR

Radar so your saying 10 sets each time you goto the gym, not 10sets per exercise? If you look at it like that I'm doing around 30 sets each time I goto the gym. Takes me roughly 2-3 hours depending what I'm doing.

 

[RADAR]

Radar so your saying 10 sets each time you goto the gym, not 10sets per exercise? If you look at it like that I'm doing around 30 sets each time I goto the gym. Takes me roughly 2-3 hours depending what I'm doing.

10 set per major body part, and like tris and bi's 6-8 sets at least.


train until failure ,you will know when you are bombed out!


RADAR

 

[Francisco d'Anconia]

Ok one more thing. As long as I burn out the muscles failure is it ok to workout only one muscle group once a week?

 

[RADAR]

Ok one more thing. As long as I burn out the muscles failure is it ok to workout only one muscle group once a week?

If you go all out you can do this once per week and it shouldn't take more than one hour tops.


RADAR

 

[sonicwaste]

I really only like working out each body part once per week when I am maintaining. Think, in an 8 week cycle, you are only hitting each body part 8 time during the whole cycle. Not near enough in my opinion while on. For maintaining its okay.

If you are doing 15 reps per set, I would recommend you up it to 4 sets. Maybe do 20 reps on your first set, then 3 sets of 15. I often do that when I am not doing the omega routine.

I typically do 5 sets of 2 exercises for Biceps, Triceps, Chest, Shoulders, Back. 1 exercise for traps, 4 exercises for abs, then one leg routine contains 3 exercises the second weekly leg routine contains 5 exercises. If I need to really focus and increase a body part for symmetry, I'll typically add in a 3rd exercise on one day of training.

Focus on intensity and form. You have the right idea about time in between sets. I'd still cut it down a little more if you can. Your endurance will increase in about a month.

Then every once in a while I like to spice it up and do supersets when I really feel like pushing a bodypart to the limit.

 

[Francisco d'Anconia]

Yeah that's what I was worried about. I ever though about it that way (only training a bodypat 8 times during cycle.) Well shoot what if I double the time at the gym and put monday and tues together, wed and thurs, and so on? So I basically would be training 2 body parts each day instead of one. That way I would do each body part every two days or so doing a 5 day week.

 

[abomb555]

Ok peeps I'm goin on my next cycle. I want to do a routine that will get me in good shape hands down. For those out there who are in good shape how does this look?

==
3 sets of each exercise, taking approximately 60 seconds of rest between each set using a weight challenging enough to successfully complete 15 reps, no less (with the exception of pushups and pullups), but be fatigued on the last rep. Proper form must be maintained throughout.

Monday - Chest

· 25 pushups

· Nautilus chest press

· Nautilus incline press

· Pec deck machine (chest fly)

Tuesday - Back

· 5 pullups

· Seated rows

· Lat pulldowns

· T-bar rows

Wednesday - Shoulders

· Arnold dumbbell press

· Lateral raises

· Front raises

Thursday - Biceps/Triceps

· Nautilus curl machine

· EZ cable curls

· Hammer curls

· Tricep pushdowns

Friday - Cardio

Walking or running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate

Saturday/Sunday – Rest

Nutrition & Diet =========

Breakfast : 6 eggs, 6 whites, 7 yellow and 75g of oatmeal with raisins. Occasionally replace the eggs with a Protein Shake if schedule is tight.

Midmorning snack: Tinned Tuna in Wholewheat Pitta Breads

Lunch: 2 x Chicken Breasts, 75-100g Brown Rice or Pasta and green veggies

Mid-afternoon snack [Pre-Workout]: protein bar or Whey Protein Shake and a Banana

Post Workout: Whey Protein Shake and a Banana

Dinner: Grilled fish or chicken, brown rice or pasta, vegetables, and salad.

Evening Snack: Casein Protein Shake Protein shake or Low Fat Cottage Cheese (Slow Release Protein)

diets lookin pretty good bro....throw some lean ground beef in there to imo....and cottage cheese should be a staple and i my selfeat a a simple half a cup each time i eat urring the day!! and its MOST important right before bed believe it or not!!! there are a few timed release nutriants int aside from just protein so its very good at bedtime so the relase overnight...it surprises my how few people have researched this.
looks good though imo bro

 

[sonicwaste]

If I were you, i'd buy the omega pamphlet. The training routine really has worked wonders for me.

It involves working out 5 days per week, and 2 days off or 2 days of cardio only. I really like what it has done for me, so i highly recommend it for others.

 

[abomb555]

If I were you, i'd buy the omega pamphlet. The training routine really has worked wonders for me.

It involves working out 5 days per week, and 2 days off or 2 days of cardio only. I really like what it has done for me, so i highly recommend it for others.

yeah i been tossin the idea around lately im a fan of his products but im laid off at present with a baby due at any moment and cant really afford it at the moment