Post cycle workout... current workout getting old
OK
I am just finished with a Sust/Deca/Fina Cycle. just finishing up some hcg, and gonna start the clomid in a few weeks. gained about 20lbs of lean muscle, and lost about 10% bf. I wanna keep as much as I can, and then take it to the next level. I dont plan on another cycle for a while. I am gonna hit a clen/NYC 2 weeks on 2 weeks off for 6-8 weeks in about two weeks.
I just need some suggestions on a new workout.
I am currently working out 5-6 days a week. Sunday is always a rest day.
Monday: Chest/ Calfs
Bench- 4-6 sets pyramid
Incline dumbells or incline- 4 sets/ 10-12 or failure
Flys- 3 sets of 10-12 or failure
Crossovers or incline flys- 3-4 sets 10-12
Sometimes I do pec deck 3-4 sets to failure
Abs: 4-6 sets of different exercises
Tuesday: Bi's Tri's
Straight bar: 3-4 sets 8-12 reps
Peacher: 3-4 sets 8-12 reps
Hammer: 3-4 sets 8-12 reps
consentration curls 3 sets 10-14 reps
Interchange: inline bench curls 3-4 sets to failure
Abs
Wednesday:Legs
I have a really fucked up leg so I can go to hard
Leg press: 3-4 sets
Leg curls: 3-4 sets
Leg extentions: 3-4 sets
NO SQUATS leg is toooo bad
Abs
Thursday: Back/ Forearms
Pulldowns 3-4 sets 10-12
seated rows: 3-4 sets 10-12
Bent over rows: 3-4 sets 10-12
Individual dumbell rows 4 sets: 10-12
Three forearm exercises
Abs
Friday: Shoulders
Military: dumbells or bar 4 sets of 10-14
Arnolds: 3-4 sets of 10-12
lateral raises: 3-4 sets of 10-12
side raises: 3-4 sets of 10-12
upright rows: 3-4 sets or 10-12
Abs
I have been doing cardio 3-5 days a week for 30 mins.
Currently around 12-13% bf down from 23.5% since August.
Wanna keep the gains fromt the cycle, and continue to loose fat.
Please help with any suggestions.
:lift:
