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  1. #1
    Jdawg50's Avatar
    Jdawg50 is offline Anabolic Member
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    Question 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.



  2. #2
    sonic's Avatar
    sonic is offline Female Member
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    Is this workout old or ineffective? You could try substituting cables for some of your freeweight workouts or just chage your method (pyramiding, forced reps...)

  3. #3
    Jdawg50's Avatar
    Jdawg50 is offline Anabolic Member
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    It's been very effective, I just wanted some suggestions for a new routine that could push me to a new level. Feel like I'm a little stagnant now. I wanna hear what other people are doing. What days they work out, which body parts, exercises, reps, sets etc. Just looking for some new suggestions. Thanks

  4. #4
    Jdawg50's Avatar
    Jdawg50 is offline Anabolic Member
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    Bump, hello, little help for the Dawg! . I 'm not the big dawg yet, but I'm gettin there I need some help from you guys that have been here...... Thanks

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