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Thread: Work out plan

  1. #1
    Stephan's Avatar
    Stephan is offline Associate Member
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    Aug 2004
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    Work out plan

    I am on my 7th week of 200mg deca and 500mg tes e...I have been using the same workout plan every week...the plan that i am on is very good but i think I should switch it up to get better results someone told me i shouldnt do the same excerises every week does anyone know a web page where i could find a few other work out plans...This is how my plan is

    Mon-Chest
    Incline (smith machine) 4 sets @ 10
    Dumbell flat press 4 sets 8
    Hammer strength machine press (lower chest 4 sets 8
    seated butterflys 4 sets @ 8
    Flat bench 3 sets 10

    Tues-Back
    Lat pull down 4 sets 10
    Row Machine 4 sets 8
    close grip pulldowns 3 sets 10
    seated cable rows 3 sets 10

    wed-legs
    Squats 4 stes 10
    leg press 3 sets 8
    leg extensions 3 sets 8
    Straight legs 3 sets 8
    leg curls 3 sets 10 (hamstring)
    calve press 3 sets 10

    thurs-Shoulders
    Mil press (smith machine) 4 sets 10
    Shoulder press 3 sets 8 (hammer strength)
    Front raises 3 sets 10 25lb plate
    side lateral raises 3 sets 8
    shrugs 3 sets 10

    Fri-Arms
    Straight Bar curls 4 sets 8
    preacher curls 3 sets 8
    hammer curls 3 stes 8
    skull crushers 3 sets 8
    pushdowns 3 sets 8
    tricep dip machine 4 sets 10

    This is my plan should i keep this same plan every week or should i do different excerises??? Please help thanks

  2. #2
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
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    This should be in the workout forum.

  3. #3
    DEVLDOG's Avatar
    DEVLDOG is offline Retired VET
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    wrong forum

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