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MrRTTB
New member
Would like some change in my workout. Just bumped calories and also upped my "test propionate" by 200mg per week(700mg) also 250mg test enathate and adding 20-30mg dbol per day for 4 weeks now in the end of this cycle(also on 400mg EQ every week).
I just need my arms to grow so I thought I would try hitting the gym 4-5 times per week and increasing reps/set a bit.
Mon: Chest, biceps
Flat bench 3 warmups, then 8-6-4reps
Incline bench: 3 sets, 8-6-6
Decline bench in machine: 10-8
Flyes 1 set of 10 reps
Biceps:
Standing BB curls 2 warmups then 5-5-5(next week 12-10-8)
hammercurls: 6-6(next week seated incline DB curls)
one arm cable curls 10-8(next week consentration urls)
Tue: Legs
Squats: 3 warmups then 12reps, then lower weight and go for 20-25 reps, then rest 3 minuutes and do maximal reps one more time. This has been very "productive" for my legs
Legpress 12-10-8
SLDL 3 warmups, then 12-10-8-12
Legcurls 10-8-6
Standing Calfraise 12-10-10-10
seated calfraise(my feet ponting in) 12-10
Wedn: Off
Thu:
Now I can't decide if the best thing is to do back/trapz and shouldes/triceps or back/triceps and shoulders..maybe the first one would be better???
Chins 2 sets á 10reps
DB rows or BB rows 10-8-6
seated rows narrow grip 8-6
Deadlifts( I do this as last movement because of the back pump pain I get from it. It I do it first I will not be aböle to do anything else after) 2 warmupsets, then 10-8-6-4
Either Trapz, BB shrugs and DB shrugs 3 set each or
Triceps.....
Triceps:
Dips: 3 warmups, then 3 worksets 10-8-6(next week 5-5-5)
Sculls: 3 sets 10-8-6
Triceps press: 10-8
Shoulders either with triceps or with trapz..on the friday)
Military press front(next week behind neck) 3 warmups, then 12-10-8-6
Standing(can't remember the name, but with DB's and to the sides..
) 3 sets, 10-8-8
Then the movement where you take a BB and work it up from bottom up to chest, hehe...me and names.. 2 sets 10-8
What do you say? Should I do shoulders/triceps on the friday and back/trapz on thu, or back/triceps on thu and traps/shoulders on fri??
I change program every week, sometimes I start with DB curls for biceps, and incline's for chest and so on. I like to change reps for the same movements every other to every third week. I am prioritating my triceps right now becauyse my arms suck so I thought I would try this instead of the ones I've tried before(back/biceps and chest/triceps). I've also tried arms on a separate day with 2 off days after, I might throw in that in 3 weeks or so.
I just need my arms to grow so I thought I would try hitting the gym 4-5 times per week and increasing reps/set a bit.
Mon: Chest, biceps
Flat bench 3 warmups, then 8-6-4reps
Incline bench: 3 sets, 8-6-6
Decline bench in machine: 10-8
Flyes 1 set of 10 reps
Biceps:
Standing BB curls 2 warmups then 5-5-5(next week 12-10-8)
hammercurls: 6-6(next week seated incline DB curls)
one arm cable curls 10-8(next week consentration urls)
Tue: Legs
Squats: 3 warmups then 12reps, then lower weight and go for 20-25 reps, then rest 3 minuutes and do maximal reps one more time. This has been very "productive" for my legs
Legpress 12-10-8
SLDL 3 warmups, then 12-10-8-12
Legcurls 10-8-6
Standing Calfraise 12-10-10-10
seated calfraise(my feet ponting in) 12-10
Wedn: Off
Thu:
Now I can't decide if the best thing is to do back/trapz and shouldes/triceps or back/triceps and shoulders..maybe the first one would be better???
Chins 2 sets á 10reps
DB rows or BB rows 10-8-6
seated rows narrow grip 8-6
Deadlifts( I do this as last movement because of the back pump pain I get from it. It I do it first I will not be aböle to do anything else after) 2 warmupsets, then 10-8-6-4
Either Trapz, BB shrugs and DB shrugs 3 set each or
Triceps.....
Triceps:
Dips: 3 warmups, then 3 worksets 10-8-6(next week 5-5-5)
Sculls: 3 sets 10-8-6
Triceps press: 10-8
Shoulders either with triceps or with trapz..on the friday)
Military press front(next week behind neck) 3 warmups, then 12-10-8-6
Standing(can't remember the name, but with DB's and to the sides..
) 3 sets, 10-8-8Then the movement where you take a BB and work it up from bottom up to chest, hehe...me and names.. 2 sets 10-8
What do you say? Should I do shoulders/triceps on the friday and back/trapz on thu, or back/triceps on thu and traps/shoulders on fri??
I change program every week, sometimes I start with DB curls for biceps, and incline's for chest and so on. I like to change reps for the same movements every other to every third week. I am prioritating my triceps right now becauyse my arms suck so I thought I would try this instead of the ones I've tried before(back/biceps and chest/triceps). I've also tried arms on a separate day with 2 off days after, I might throw in that in 3 weeks or so.
