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  1. #1
    peaker's Avatar
    peaker is offline Senior Member
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    Post New Program Advice

    Its time for me to change my program and i can't think of anything that i haven't tried already, i need to mix things up a bit because i've been doing the same program for the past 3 months.

    Current Program
    All exercises 4 x 8

    Chest:
    Flat Bench Press, Incline Bench, Flys(or Cable Crossovers), Dips

    Biceps:
    Standing Preacher curl, Alternating DB curls , One handed cable curls, Hammercurls

    Back:
    Front lat pull down, v-grip front pull down, widegrip chin-ups, Seated-row

    Triceps:
    Pulldowns, Rope-pull ups, Behind Head extensions, Dips

    Shoulders:
    Behind Head Presses (seated on Smith machine), Side Raises (Seated, but sometimes Standing), Front Raises,
    Shrugs

    Legs:
    45degree press, calve raises, hamstring curls, squats

    Thinking about dropping flat bench, maybe only doing incline bench, really need to improve my upper chest, or use DB's for pressing ever 2nd week.

    Thanks

    Peaker

  2. #2
    bex's Avatar
    bex
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    It all depends on if you are still gaining.
    If you have gone stail i would go back to basics for about 4 weeks
    benchpress squat and deadlift 3 times a week.Then go back to your other program..It should shock the system enough...

  3. #3
    peaker's Avatar
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    gains...

    i am not gaining as much as i did when i first started the program, say the first 2 months, i've been on it longer than 3 months come to think of it. I put of about 15lbs of mostly muscle since i lost some bodyfat i'm thinking most of it was a lean gain. But haven't put on any weight at all over the past month or 2, not much say a few pound. Also i have increased my calorie intake accordingly but with no success.

    Not currently on creatine, thinking about getting some to blast through the stale period i am having at the moment.

    I think i need a kick start?
    any advice?
    never done AS before.

    Peaker

  4. #4
    bex's Avatar
    bex
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    What are your stats and age?And how long have you been training..

  5. #5
    peaker's Avatar
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    stats

    I'm 21, training for about 2.5 years, 5'9", 198lbs
    bf no idea, not too high, can see top 2 abs

    looking to put on lean mass hit around 210 within a couple of months hopefully, or sooner :P

    Never done a cycle

    Peaker

  6. #6
    bex's Avatar
    bex
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    If you are thinking of a first cycle i found that sus was a good start for me running 500 per week for 10 weeks but make shaw that you have clomid on hand.For more info you should realy post this in the steroid section they will help you more..

  7. #7
    peaker's Avatar
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    bexsome: this post was originally for a new program

    how much did you gain after using the sus for 10 weeks?

    Peaker

  8. #8
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    bex
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    I gained 15lb on my first cycle and i only lost 4 after clomid.

  9. #9
    Tobey is offline Retired IRON CHEF Mod
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    Your work out routine

    Your work out routine looks ok but I would add alot more excerise to your legs routine. Your legs contain the largest muscle group in your body and they are capable of lifting much more than you realize. Other than that every thing looks ok to me. I would incorporate the dumbells as you mentioned as this will aid in the indiviual lift on each side thus forcing the weaker side to work as hard as the stronger.
    IC

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