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  1. #1
    Ranger5's Avatar
    Ranger5 is offline Junior Member
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    Mar 2005
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    alaska
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    new workout plan

    Im changing up my routine. What do you guys think? Im 30 yrs old. About 15 years lifting experience. 190 pds, 5'10, 9% bodyfat. Just began my second cycle. First was 250mg test e for 8 weeks. Second cycle 500mg test e 9 weeks. I do a lot of different stuff for abs. I think I will do two on one off.

    Day One
    Bicep Tricep
    Machine Curl Skullcrusher
    4 sets 8-10 reps 4 sets 8-10 reps
    D.B. Curl Face Smasher
    4 sets 8-10 reps 4 sets 8-10 reps
    Concentration Curl Cable Pressdown
    4 sets 8-10 reps 4 sets 8-10 reps

    ForeArms
    4 sets 8-10 reps Calf
    Seated donkey Raise
    4 sets 15 reps
    Abs Bent Over Calf Raise
    4 sets 15 reps



    Day Two

    Chest Back

    Bench Press 50 Pull ups
    4 sets 8-10 reps Bentover Row
    D.B. Incline Press 4 sets 4 sets 8-10 reps
    4 sets 8-10 reps D.B. Row
    Pull Overs 4 sets 8-10 reps
    4 sets 8-10 reps

    Abs

    Day Three

    Quads Hamstring

    Squat or Deadlift Single Leg Curl
    6 sets 3-12 reps 4 sets 8-10 reps
    Quad Extension Straight Leg Deadlift
    4 sets 8-10 reps 4 sets 3- 12 reps

    Superset
    Lying Hamstring Curl (4 sets 8-10 reps)
    Smith Machine Squat (4 sets 20 reps)




    Day Four



    Shoulder Calf

    Seated Shoulder Press Donkey Calf Raise
    4 sets 8-10 reps 4 sets 15 reps
    Heavy Upright Row Seated Toe Raise
    4 sets 3-10 reps 4 sets 15 reps
    Push Press
    4 sets 3-10 reps
    Lateral D.B. Raise
    4 sets 8-10 reps ABs

  2. #2
    iron addict is offline New Member
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    Mar 2005
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    19
    You didn't say how many days rest there are between sessions but doing bi's/tris on day one and chest/back on day two has you pounding the same bodyparts (arms) consecutively. Not the best idea for most trainees.

    Iron Addict

  3. #3
    brew035's Avatar
    brew035 is offline Associate Member
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    Jan 2005
    Location
    Texas
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    481
    Are u tring to gain mass?
    If you are you should up the weight and lower the reps.
    On day one you typed forearms and put calf workouts? Did you mean calves or forearms?

    Is this how it works? Im kinda confused about how you tyed this up.
    Bis/tris
    machine curls skull crushers
    4 stes 8-10 reps 4 sets 8-10 reps
    and so on?

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