11-07-2004, 02:11 PM #1
OK guys I need some help....ANYONE?
OK so I have just started a cycle of AAS, well about 1/3 of the way through it, and I have been doing a somewhat chaotic routine, Just try to hit back/bi's one day, then do chest/tris the next, then do legs the next day, and I do traps about every day.
Anyone know where a good workout plan would be, I am 20yr old, and 264lbs, about 19% bodyfat, I am open to all suggestions and flamming, just try to help me out if you can
Thanks so much
PS: I can get to the gym about EVERY day, if that helps with the routine, and I normally take 3 on then 1 off, but I could change that if anyone has ideas, thanks
11-07-2004, 02:45 PM #2
Well if you started a cycle then you should have a basic idea of how a split should look. If your looking for a good suggestion then go with DC's training method. I havent tried it yet but have heard many good things.
Heres a link to it: http://18.104.22.168//showthread.php?t=66880
11-07-2004, 02:49 PM #3
hes an example of one of my workout routines:
mon: chest and bis- flat bench flies
weds:back and tris- wide grip pulldowns
close grip pulldowns
lateral pull ups
fri:shoulders an legs
shoulders: military press
rear delt machine
hammer strenghth machine
sat:cardio and wutever i missed thruout the week.
i do abs about every 2nd day as well.
i will often superset alot of the exercises. if u r bulking or tryin to gain muscle i would go as heavy as u can for about 4-6 reps 3-4 sets, tryin to cut down go for 10-12 reps with light weight 4 sets.
11-07-2004, 04:03 PM #4
I like 5days a week personally... always worked great for me... chest, back, legs, shoulder, arms... this is what I normally use for bulking myself with a few adjustments every now and then so it's never exactly the same
Flat Bench 5sets 4-6 rep range
Incline Press 5 sets 4-6 r
Incline Flyes 5 sets 6-8 r
Deadlifts 5 sets 4-6 reps usually maxing out for a single every other workout
Seated Close Grip Rows 4 sets 4-6 r
Wide Grip Lat Pulldowns 4 sets 4-6 r
T-Bar Rows 4 sets 4-6 r
Squats 5 sets 4-6 r
Leg Press 5 sets 4-6 r
Leg Extensions 3 sets 6-8 r
Leg Curls 5 sets 6-8
Standing Calf Raises 5 sets 6-8
Seated Calf Raises 5 sets 6-8
Shoulder Press or Dumbell Shoulder Press 5 sets 4-6r
Laterals 4 sets 6-8 r
Reverse Flyes 4 sets 6-8 r
Upright Rows 4 sets 6-8 r
Standing Calf Machine Shrugs 5 sets 4-6 r
Barbell Curls 4 sets 4-6 r
Preacher Curls 4 sets 4-6 r
Alternating every other workout... Seated Incline Dumbell Curls 4 sets 4-6 or cable curl with the last set a dropset 4 sets: sets 1-3 6-8 r last set 6-8 and drop down 20lbs at a time repping out at each
Every 2nd arm workout reverse grip preacher curls set to a very slow pace for 3 sets at 6-8 r
Close Grip Bench 4 sets 4-6 r
Skullcrushers 4 sets 4-6 r
Pressdowns... finishing the last set with about 6 stage dropset 4 sets 4-6 r with the last one a drop set dropping about 20lbs at a time maxing out at each
With a couple warm up sets at the beginning of each workout and doing abs 3 times a week.
11-07-2004, 04:38 PM #5
Thanks for the input guys. I really like the 5day routine from Ejuicer, thanks for the tips, and keep them coming if anyone has anythign else to add, although I dont even know what a SKULCRUSHAR is =( anyone care to explain this one?
11-07-2004, 05:16 PM #6Retired Vet
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11-07-2004, 05:17 PM #7
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