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I'm 5'10 23 yrs old 204.6 pounds with 14-15% bodyfat. Eating clean high protein foods. Getting in around 220 to 240 grAms per day. Consume around 2500 to 2800 cals. Workout is as follows.
Day 1 chest and tris
Bench press
65 kg 1st set 15 reps to failure
70 kg 2nd set 12 reps to fail
75 kg 3rd set 8 reps to failure
Decline bench
55 kg set 1 15 reps
60 kg set 2 12 reps
65 kg set 3 8 reps
Incline bench
Same as decline above^^^^^
Tricep push downs
3 sets of 10 to failure
Dips 3 sets to failure
By the end of this I'm pretty knackered.
Day 2 back and biceps
Lat pull down
3 sets of 8 moving up in weight to failure
Cables rows
Same as above
One arm dumbbell rows
Same as above
Ez curls
Same as above
Standing hammer curls
As above
Sitting one arm curls
As above
Day 3 shoulders legs abs
Shoulder press
3 sets of 8
Upright rows
As above
Shrugs
As above
Front shoulder raises dumbbells
As above
Reverse flys
As above
Squats
As above
Seated leg press
As above
Barbell calve raises
As above
Seated calve raises
As above
Crunches
Reverse crunches
Leg raises
Ok so that's my routine I've been doing the last 9 weeks and seeing great results so far. I've gotten hold of test prop 10 ml 100 mg and another 10 ml of a mixed test vial. Both are chemist brand not underground. The other one contains 100 mg of test decanoate 30 mg test ace 55 mg test prop 55 mg test phenylpropionate 85 mg test cyp.
Ok so what do u think about these 2 in a 1st cycle and how would you go about taking the 2 together if it was your first cycle? Any suggestions would be very grateful about this and or my workout and diet
Day 1 chest and tris
Bench press
65 kg 1st set 15 reps to failure
70 kg 2nd set 12 reps to fail
75 kg 3rd set 8 reps to failure
Decline bench
55 kg set 1 15 reps
60 kg set 2 12 reps
65 kg set 3 8 reps
Incline bench
Same as decline above^^^^^
Tricep push downs
3 sets of 10 to failure
Dips 3 sets to failure
By the end of this I'm pretty knackered.
Day 2 back and biceps
Lat pull down
3 sets of 8 moving up in weight to failure
Cables rows
Same as above
One arm dumbbell rows
Same as above
Ez curls
Same as above
Standing hammer curls
As above
Sitting one arm curls
As above
Day 3 shoulders legs abs
Shoulder press
3 sets of 8
Upright rows
As above
Shrugs
As above
Front shoulder raises dumbbells
As above
Reverse flys
As above
Squats
As above
Seated leg press
As above
Barbell calve raises
As above
Seated calve raises
As above
Crunches
Reverse crunches
Leg raises
Ok so that's my routine I've been doing the last 9 weeks and seeing great results so far. I've gotten hold of test prop 10 ml 100 mg and another 10 ml of a mixed test vial. Both are chemist brand not underground. The other one contains 100 mg of test decanoate 30 mg test ace 55 mg test prop 55 mg test phenylpropionate 85 mg test cyp.
Ok so what do u think about these 2 in a 1st cycle and how would you go about taking the 2 together if it was your first cycle? Any suggestions would be very grateful about this and or my workout and diet
