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
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