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Need a favor.....help me build my routine!!

stang03

New member
Hey guys! I figure I have come to the right spot, as you all have helped me before, I will try not to get winded, but I want to lay out my current routine and have you guys help me tweak it to get the results I want.....so any and all advice you can give would be a HUGE help!

I just started test cyp 250....I am going on a 8-10 week cycle with an appropriate PCT. I weigh 172lbs, 6'0" and am getting about 3k calories a day.

Right now here is my routine; each day involves about the same rep layout
Monday - Chest
-Flat Bench - 5 sets 10/10/8/6/15
-Incline Bench - 4 sets 10/8/8/8
-Fly's - 4 sets 10/10/10/10

Tuesday - Back
-Lat Pulldown
-Seated Row
-Bent Over Barbell / Dumbell Row
-Straight Arms

Wednesday - Legs
-Squats
-Quads
-Hams
-Calves

Thursday - Shoulders
-Shoulder Press
-Lateral Raise
-Uprights
-Front Raise
-Rear Delts
-Shrugs

Friday - Arms
-Curls (Hammer/Incline/Standing)
-High Cable
-Preacher
-Pressdown (Reverse Pressdown)
-Kickbacks
-Skullcrushers

On bench i can max at about 240lbs and i want to get 315 by the end of the summer. Just to give you an idea of my goals. I want to really put on some size, so I am hoping you guys can help me layout my days to the max. Give me reps/exercises and all that stuff. Now i know it may seem like i am asking alot, but I wanted to come to you all first!

I want to start Monday, so give me what you got!

Thanks guys
 
How old are you?
What is your body fat?
Your diet needs some help 3k calories is not enough.
How much test are you going to run?
 
I would change diet to 5-6 meals 5k cals.
The rest looks good. I take it this is your first cycle?
 
And why does someone who weighs 170 lbs need MORE THEN 3000 Calories a day? I weigh 190 lbs and I have been gaining muscle with only 2500 calories a day working out hard 4 days a week.
 
to grow.
 

I was under the impression you would grow (muscle) as long as your daily calorie intake ended up greater then your TEE (Total Energy Expenditure) cal/day, what am I missing here? I would think the target for someone at even an active activity level weighing 170 lbs would be around 2200-2500cal/day
 
Personally I weigh 185 lbs and have been eating a clean 2200-2500 cal/day on average maybe slightly more on days I lift weights which is 3 days a week and I have been losing fat and gaining muscle and I know for sure because I go to a BOD POD at my gym every 3 months and have been losing 5% BF every 3 months for the past 6 months and have gained 5 lbs + of muscle. Granted my diet has been very strict and I make sure to eat 6 small meals with at least 35g/protein at each meal.
 
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