First Cycle - NEED HELP WITH MY ROUTINE.

[rsking]

Hey guys, starting my first cycle of test-e in 3 weeks. Can you guys help me figure out a routine for bulking.
I need a 4 day/week workout. I lift at home, I do not have any machines, only free weights. thanks in advance

[bigsiv]

Here is a typical split you should do your own research for which excercises to use. Really you should already have your training dialled in before starting a cycle what's your stats?
Day Bodypart
Monday Chest, triceps, calves, abs
Tuesday Quads, hams
Wednesday Back, biceps, calves, abs
Thursday Chest, delts, triceps
Friday Quads, hams, abs
Saturday Back, biceps, delts, calves
Sunday Rest

[bigsiv]

Just read your 22!!!! Bit on the young side for AAS buddy. Stats????

[Noles12]

Here is a typical split you should do your own research for which excercises to use. Really you should already have your training dialled in before starting a cycle what's your stats?
Day Bodypart
Monday Chest, triceps, calves, abs
Tuesday Quads, hams
Wednesday Back, biceps, calves, abs
Thursday Chest, delts, triceps
Friday Quads, hams, abs
Saturday Back, biceps, delts, calves
Sunday Rest

That is a 6 day split not 4

[bigsiv]

Sorry noles i copied and pasted without a though my apologies OP

Day Bodypart
Monday Chest, triceps,
Tuesday Legs
Wednesday Rest
Thursday Shoulders, biceps
Friday Back, abs
Saturday Back, biceps, delts, calves
Sunday Rest

[bigsiv]

Saturday is rest bleeding phone is a nightmare repeat after resting Saturday OP

[rsking]

Sorry noles i copied and pasted without a though my apologies OP

Day Bodypart
Monday Chest, triceps,
Tuesday Legs
Wednesday Rest
Thursday Shoulders, biceps
Friday Back, abs
Saturday Back, biceps, delts, calves
Sunday Rest

Thanks Man. Wrong age on my profile and I can't correct it.

Height: 6'2
Weight: 185
BF: about 15%
Age: 26
Years training: 4

I'm not starting my cycle until I have everything organized, don't worry.

[rsking]

This is what I had Planned due to my work schedule. What do you guys think?


Monday:
Bench Press
Incline Dumbbell Press
Skull Crushers
Bench Dips

Tuesday:
Rest

Wednesday:
Squats
Dumbbell Lunges

Thursday:
Military Press
Lateral Raises
Shrugs
Hammer Curls
Straight Bar Curls

Friday:
Rest

Saturday:
Bent Over Rows
DeadLifts

Sunday: Rest

PLEASE CRITIQUE AND GIVE FEEDBACK! THANKS

[bigsiv]

This is what I had Planned due to my work schedule. What do you guys think?

Monday:
Bench Press
Incline Dumbbell Press

Add dumbbell flys

Skull Crushers
Bench Dips. Good

Tuesday:
Rest

Wednesday:
Squats
Dumbbell Lunges

Calf raises
Leg extensions

Thursday:
Military Press
Lateral Raises
Shrugs
Hammer Curls
Straight Bar Curls

Good

Friday:
Rest

Saturday:
Bent Over Rows
DeadLifts

I love pull/chin ups weighted very good for Lara

Sunday: Rest

PLEASE CRITIQUE AND GIVE FEEDBACK! THANKS

Couple if tweaks in there hope it helps other than that looks pretty good sure the vets will help as well good luck bro

[Lazarov]

This is what I had Planned due to my work schedule. What do you guys think?


Monday:
Bench Press
Incline Dumbbell Press
Skull Crushers
Bench Dips

Tuesday:
Rest

Wednesday:
Squats
Dumbbell Lunges

Thursday:
Military Press
Lateral Raises
Shrugs
Hammer Curls
Straight Bar Curls

Friday:
Rest

Saturday:
Bent Over Rows
DeadLifts

Sunday: Rest

PLEASE CRITIQUE AND GIVE FEEDBACK! THANKS

Needs a lot of work in my opinion. When you do chest, do chest. Leave the triceps for an arm day. Your leg routine only consists of two exercises and I don't even see an exercise for your calves. Your back day (Sunday) also is very low volume. If anything, you need to increase the volume when jumping on gear. Bent over rows and deadlifts, your hitting the lats and the lower back but what about the upper back? The rhomboids, etc.