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  1. #1
    Centaur is offline Junior Member
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    Input on my workout please

    Hey all. Starting a test/deca cycle tomorrow. I am 6'3, 195, 33yrs old and am looking for size. How's this?

    Day one CHEST and BICEPS
    Bench Press
    Incline Bench
    Dubbbell Flyes
    BArbell Curls
    Preacher Curls

    Day Two LEGS and TRICEPS
    Squats
    Leg Press
    Hamstring Curl
    Calf Raise
    Skull Krushers
    Narrow Grip Bench Press OR Weighted Dips

    Day Three OFF

    Day Four BACK and SHOULDERS
    Pull Ups
    Deadlifts
    Barbell Row
    Military Press
    Shrugs

    Day Five OFF (and possibly day six depending on how I fee)

    I'll do 3-4 sets keeping the rep range between 2 and 8 except on the non-compund excercises in which case I'll do 2-3 sets at 8-12 reps.

    What do you think?? Any changes??

  2. #2
    Centaur is offline Junior Member
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    Oh yeah....As for cardio, I do two days a week of intensive martial arts. I am pretty lean as it is. I usually pump out abs two or three days a week when I get up in the morning.

  3. #3
    diezell's Avatar
    diezell is offline Senior Member
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    i dont see any part for forearms or calves? u get alotta work on them in other exercices but i like to work them out too, stick with the 4-6 rep range on them

  4. #4
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
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    Quote Originally Posted by Centaur
    Hey all. Starting a test/deca cycle tomorrow. I am 6'3, 195, 33yrs old and am looking for size. How's this?

    Day one CHEST and BICEPS
    Bench Press
    Incline Bench
    Dubbbell Flyes
    BArbell Curls
    Preacher Curls

    Day Two LEGS and TRICEPS * might want to move tris to another day because of the 2 consecutive tricep workouts. (chest hits tris indirectly and it's very easy to over train a smaller muscle group like tris, legs should have their own day also, your tricep exercises will suffer becuase of the CNS stress from legs, and especially from squats)
    Squats
    Leg Press
    Hamstring Curl
    Calf Raise
    Skull Krushers
    Narrow Grip Bench Press OR Weighted Dips

    Day Three OFF

    Day Four BACK and SHOULDERS *these 2 muscle groups should have their own days especially back! Also you need to have some laterals in there.
    Pull Ups
    Deadlifts
    Barbell Row
    Military Press
    Shrugs

    Day Five OFF (and possibly day six depending on how I fee)

    I'll do 3-4 (can go a little higher for squats, maybe 5sets of squats)sets keeping the rep range between 2 and 8 except on the non-compund excercises in which case I'll do 2-3 sets at 8-12 reps.
    What do you think?? Any changes??


    check out the bold

  5. #5
    Centaur is offline Junior Member
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    Ok, so how about I take triceps and shoulders and give them a day together. Like such:

    Monday Chest/Biceps/(Forearms?)
    Tuesday Legs/Calves
    Wed Off
    Thurs Back
    Fri Shoulders/Back
    Sat Off
    Sun (off or repeat day one??)

    Better??

  6. #6
    tringtogetbig is offline New Member
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    I would advise you to swith your tris and bi's. I believe you should always do your tri's and chest workout together because a lot of your chest excersises workout your tricepts.

  7. #7
    Centaur is offline Junior Member
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    Oops...I meant Thursday-Shoulders/triceps

  8. #8
    TimeToGetBig27's Avatar
    TimeToGetBig27 is offline Junior Member
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    Hehe i would reply but hollywood owns me. That an id do one more bicept set cus as Hammers, and another Tricept such as Pushdowns.

  9. #9
    smokethedays's Avatar
    smokethedays is offline Veni, Vedi, Vici.
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    i think you should add on some more. it sounds little to me

  10. #10
    smokethedays's Avatar
    smokethedays is offline Veni, Vedi, Vici.
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    plus i don't see any Triceps on there

  11. #11
    smokethedays's Avatar
    smokethedays is offline Veni, Vedi, Vici.
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    sorry, my bad it's right there

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