training advice please

[Foundation]

Hi there,

This is briefly my current programme.

Monday: Legs
Tuesday: Chest
Wednesday: Back & Biceps
Thursday: Legs
Friday: Shoulders
Saturday: Cardio
Sunday: Off

I am currently doing training in 3 fazes.
6 weeks of 16, 14, 12, 12 reps - 4 exercises min

followed by

6 weeks of 10, 10, 10 4 exercises min

followed by

4 weeks of circuit exercises. doing this 6 days a week.
row 40 seconds (maximum intensity) / 20 seconds rest in between each exercise.
Chest press 30 reps
row 40 seconds
Squats 30
row 40 seconds
Bicep curl 30 reps
row 40 seconds
Tricep extension 30 reps
row 40 seconds
Assisted chin ups 30
row 40 seconds
Shoulder press 30 reps
row 40 seconds
Crunches 30

I keep repeating these 3 fazes.

I would like to add some negatives etc into the mix. Can anyone give me some advice on this? Also any general feedback on my training?

I am starting a 6 month pharma grade HGH cycle in August. I am 27. I am logging this on my previous thread.

Thank you.

 

[Lev Butlerov]

Your training routine looks rather interesting, and sincerely I don't see anything that really needs any changes. Perhaps the only thing I would suggest you to do, is to have a deloading week every now and then because you have there a rather intense routine.

 

[Foundation]

Your training routine looks rather interesting, and sincerely I don't see anything that really needs any changes. Perhaps the only thing I would suggest you to do, is to have a deloading week every now and then because you have there a rather intense routine.

Thank you for the feedback. I must admit it does take its toll! the circuit training a truly dread doing. I am currently on the 10,10,10 routine and my strength has dropped. I will take a week of deloading. Thank you, i haven't ever done this.

 

[stevesmi]

i would do a few sets of abs and like 20 minutes of cardio everyday.

you could roll those into your routine.. also don't forget to stretch after training

 

[muskate]

Your workout program looks really well planned out. My only two suggestions are:
1. Triceps. I don't see triceps located anywhere in your workout program?
2. I would add in some direct ab work. You indirectly train abs when doing big compound movements like squats, deadlifts etc. but adding in some direct ab work will help make your abdominals really pop out and adds definition.

 

[Foundation]

Your workout program looks really well planned out. My only two suggestions are:
1. Triceps. I don't see triceps located anywhere in your workout program?
2. I would add in some direct ab work. You indirectly train abs when doing big compound movements like squats, deadlifts etc. but adding in some direct ab work will help make your abdominals really pop out and adds definition.

Thanks everyone.

Apologies i do triceps on chest day.. missed it out on the program.

I will add some more ab work into it. This should start looking good especially when i start my HGH 6 months.

As mentioned i hate the circuit training part... partly down to me not being very fit and i have only just started doing it again!

 

[MasonicBodybuilder]

I figured that you did triceps on chest day. It made sense with your split. Overall it looks really interesting. Really looking forward to following the log.

 

[Foundation]

I figured that you did triceps on chest day. It made sense with your split. Overall it looks really interesting. Really looking forward to following the log.

Thanks. I cant wait. On holiday for 10 days next week. I will start the log a week or so after that.