rawr..ripup my 4day split bros!
my age -- 20
my height and weight -- 5'8.5" 178lbs
my Body fat % -- about 10%
How long I have been training-- training abit over a year seriously
my goals-- mass gain over winter cycle
What is your diet like -- high protein, mod carbs, low fat.. lots of food
supplements/roids : multivitamins, R-ALA, Milkthistle, just started cycleing
into 2nd week 500mgs test E a week for 13 weeks, 400mg eq a week for 12 weeks.. first cycle....
neways im looking for someone to criticise my split...would i benefit better changing reps to 6-8 and going heavyer weight? Also pick apart split for me and tell me opinions...
Monday: Chest/biceps
Tuesday: Legs
Wednesday: Shoulders/ Traps
Friday: Back/triceps
Monday: Chest/Biceps
Flat Bench DB - 4x10 (first set is warmup)
Incline Bench BB- 4x10 (first set is warmup)
Decline Bench BB - 4x10 (first set is warmup)
Flat Flys - 4x10 (first set is warmup)
DB CURLS NONALTERNATING - 3x10 (first set warmup)
DB CURLS W/ Twist (non alternating) - 2x10
DB Hammer Curls Non Alternating - 3x10
Tuesday: Legs
Squats - 3x10
Leg press - 3x10
Leg extension - 3x10
Leg curl - 3x10
Stiff leg deadlift - 2x10
Standing calf raise - 3x12
Seated calf raise - 2x12
Wednesday: Shouders/Traps
Light Cuban Presses: 2 x 12 (For Stretching)
Shoulder DB Press: 4x10 (First Set is Warmup)
Lat Side Raises : 4x10 (First Set is Warmup)
Seated Bent Over Lat Raises: 3x10
Upright Rows: 4x10 (First one is warmup)
Shrugs In Front: 3x10
Shrugs in Back: 2x10
Friday: Back/Triceps
Seated Rows: 4x10 (First Set Is warmup)
Pulldowns Wide grip/Hammer grip: 4x10 (first set is warmup)
TBar Rows (2sets wide straight grip 2sets hammergrip): 4x10
DeadLifts BB: 4x10 (first set is warmup)
Hyperextensions: 2x10
Dips: 3xFailure
Tricep Pushdown: 3x10
Tri Ext: 3x10
thanks! in advance bros....
