Looking for a new routine to use during cycle.

[dr0832]

I need a routine for when on my var cycle. Would 5-6 excercises per body part be too much? I guess 1 body part a day? Or would a 5X5 routine with a few extra excercise isolated exercises?

Monday: Chest
-------------------
Flat bench 8,6,4,2
incline 8,6,4,2
decline 8,6,4,2
incline flys 8,8,8
pushups 15,15,15

Tuesday: Back
-------------------------
Deadlift 8,6,4
Front Lat pull downs 8,6,4
Back Lat downs 8,6,4
Weighted Pullups 8,8,8
Seated Rows 8,6,4
Upright Rows 8,6,4

Wed: Biceps
--------------------
Dumb Bell curls 8,6,4
Standing Curls 8,6,4
Preacher Curls 8,6,4
Cable Curls 8,6,4
Isolated 1 Arm Dumb Bell Curl 8,6,4

Thursday: Triceps
-----------------------
Close Grip Bench 8,6,4,2
Tricep press downs 8,6,4
Weighted Dips 8,8,8
Extensions 8,6,4
Skull krushers 8,6,4
Kick backs 8,6,4

Friday: Legs
------------
Squats 8,6,4
Leg extensions 8, 8, 8
Leg Curls 8,8,8
Seated calf Raise 15,12,10
Weighted Lunges 10,10,10

Saturday: Abs
-------------
Weighthed Decline Crunches 20,20,20
Kneeling Cable Crunches 15,12,10
Weighted Hanging Leg Lifts 15,12,10
Seated Leg Lifts 20,20,20


or

Modified 5x5 Routine

Monday: Chest
-------------------
Flat bench 5X5
incline 2X8-10
incline flys 2X8-10
pushups 10x3

Tuesday: Back
-------------------------
Deadlift 5x5
Front Lat pull downs 2X8-10
Back Lat downs 2X8-10
Weighted Pullups 2X8-10
Seated Rows 2X8-10


Wed: Biceps
--------------------
Standing Barbell Curls 5x5
Dumbell curls 8,6,4
Preacher Curls 8,6,4
Cable Curls 8,6,4
Isolated 1 Arm Dumb Bell Curl 8,6,4

Thursday: Triceps
-----------------------
Close Grip Bench 5x5
Tricep press downs 2x8-10
Weighted Dips 2x8-10
Skull krushers 2x8-10
Kick backs 2x8-10

Friday: Legs
------------
Squats 5x5
Leg extensions 2x10
Leg Curls 2x10
Seated calf Raise 2x10
Weighted Lunges 2x10

Saturday: Abs
-------------
Weighthed Decline Crunches 5x5
Kneeling Cable Crunches 3x12
Weighted Hanging Leg Lifts 3x15
Seated Leg Lifts 3x20

 

[UA_Iron]

I dont think biceps and triceps need a separate day, I'd consolidate them if I were you.

this split worked well for me:

day 1: chest and biceps
day 2: Legs
day 3: Shoulders and Triceps
day 4: off
day 5: back
day 6: off
repeat


btw, that looks like some brutal volume. Too many exercises to the point of diminishing returns. I know I couldnt handle that even I were on cycle.

 

[wnt2bBeast]

not a good idea to run a new rotine for a cycle..i would either run the routine before the cycle or stick with your regular routine..if your doing 5x5 the right way you really dont need the xtra volume..i can see doing more for legs/back because theyre larger muscle groups but your doing more vloume for your bi's than you are for quads which doesnt make sense..tri's/bi's definitely do not need xtra volume on 5x5

 

[dr0832]

Isn't it difficult to overtrain on gear? This is very similar to my routine but this routine has a few extra excercises each day. I do not care for my legs to get much bigger. I just want them to get a little more cut and stronger.

Is this a little better?

Monday: Chest, biceps
-------------------
Flat bench 8,6,4,2
incline 8,6,4
incline flys 8,6,4
pushups 10,10,10

Dumb Bell curls 8,6,4
Standing barbell Curls 8,6,4
Preacher Curls 8,6,4

Tue: Legs
------------
Squats 8,6,4,2
Leg extensions 8, 8, 8
Seated calf Raise 10,8,6
Weighted Lunges 10,10,10


Wed: Shoulders, Triceps
--------------------
Military Press 8,6,4
Lateral Side Raise 8,6,4
Lateral Front Raise 8,6,4
Shrugs 8,8,8

Close Grip Bench 8,6,4,
Tricep press downs 8,6,4
Weighted Dips 8,8,8
Skull krushers 8,6,4

Thurs: OFF
-----------

Fri: Back, Abs
-------------------------
Deadlift 8,6,4
Back Lat downs 8,6,4
Weighted Pullups 8,8,8
Seated Rows 8,6,4

Weighthed Decline Crunches 20,20,20
Kneeling Cable Crunches 15,12,10
Weighted Hanging Leg Lifts 15,12,10

Saturday: OFF
-------------

Sunday: Repeat


from January to May I did 5x5, and then I hit a plateau so I switched to something similar to the routine below, just less volume.

 

[Dial_tone]

Stick to the routine that works for your body, not what some stranger tells you. If you haven't figured that out then you have no business juicing, IMO.

 

[dr0832]

well like I just said this is very similar to the routine I have been using, but I was under the impression that a little more volume is a good thing on juice. This routine works ok, but if adding a few more sets can potentially increase gains, then why not?

 

[dr0832]

...

 

[dr0832]

Still wondering on that second routine?

 

[SlavikHavik]

...

If it were me, i would use something with less volume and more frequency.
Then on your best bodyparts you can maybe throw in some extra training sessions.

I would consider 2 upper and 2 lower body days a week.
And then for your two best body parts, or fastest recovering i would add in an additional training sesion, so you hit those 3x week.

I would pick a core movement to open up the day with and do a higher number of sets with lower reps.
then follow with your acessory movements. one exercise/bodypart tops.

So maybe