marklm725 said:
Hey whatsup all, i am 21 185lbs and about 12% body fat. I am on test-enan 250mg/wk deca 300mg/wk and dbol 25mg/day(for 4wks) Advice on my dosages is welcome as well!!! . I am looking to get the best possible routine i can, and am open for advice. Right now im doing about 4-6sets per body part twice a week, 8-12 reps (failure). In a few weeks i am going to go heavier, probably 6-8reps. Thanks for the replies guys,
-MarkSSJ4
train 1 bodypart once per week 4 days across. With dbol you can train really hard
mon - legs
wed - back and biceps
friday- shoulder, traps abs
sat - chest and triceps
legs - squats 4 sets, leg press 4 sets, calf raises 4 sets, leg extension 3 sets, leg curls 3 sets - larger muscle groups...compounds 6-8 reps...
Back - pull ups (wide grip) 4 sets, bent barbell rows 4 sets, seated vbar rows 4 sets, dumbbell rows 4 sets.
Biceps - barbell curls 3 sets, hammer curls 3 sets.
Shoulders - rear military press 4 sets, dumbbell press 4 sets, side laterals 4 sets, front laterals 4 sets, dumb bell shrugs 4 sets
Abs - cable crunches, standing leg raises
Chest - flat bench 4 sets, incline dumb bell press 4 sets, dips 4 sets, cable flys 4 sets
triceps - reverse curls 3 sets, over hand push downs 3 sets, underhand pull downs 3 sets (Alternate reverse curls with close grip bench press every 2 weeks)
Forget training 2 bodyparts per week at only 4 to 6 sets...you must rip the shit out of your muscles then rest and eat....Give each muscle a full week to recoupe then hit them again...lift moderate to heavy keeping reps at the 6-8 range and even go for 4 reps (meaning heavier) and fail the muscle completely...rest 2 minutes and hit it again....try to increase weight by at least 5 to 10lbs each week. This is only when cycling...After a cycle decrease sets, but keep to 4 days a week at 1 body per week. Try it...if you don't like it, then you can alway change it...for there is no one way to do anything, but what I've just given you will make you grow!
Please Scroll Down to See Forums Below 
