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  1. #1
    C-Bol's Avatar
    C-Bol is offline Junior Member
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    Question Here is my workout and approach, correct me if I'm wrong

    Ok im running a test/deca cycle of 250mgs/300mgs a week. My diet is clean and ridiculous with tons of protein and calories. I've gaines 18-20lbs and am on 6th week.

    The question i have lies within my training. I know everyone is different, and everyone should do what works for them. I feel my workout has worked, but it could be better. My question is am I overtraining? Ive read that one should work out the body parts in which they are lagging twice a week. For me thats bi's and chest. So here it is:

    Monday-bi's and cavs (3 excersises each 8-12reps)
    Tuesday-chest and shoulders (4 excersises each 8-12 reps)
    Wednesday-bi's tri's (4 excersises each 8-12 reps)
    Thursday-off
    Friday-chest (3 excersises each 8-12reps)
    Saturday-thighs (3 excersises each 8-12reps)
    Sunday-back and traps(4 excersises each 8-12 reps)
    (I spend no more than 1hr 15min in the gym)

    Please someone re-arrange, fix, recommend, do whatever to this workout to help me get the most outta my training. Thanks bros
    P.S. cant train thursdays due to work

  2. #2
    BIG TEXAN's Avatar
    BIG TEXAN is offline Respected Member
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    day1- shoulders/ calves
    day2- back/ abs
    day3- off
    day4- legs/ calves
    day5- chest/ abs
    day6- bi's/ tri's/ calves

  3. #3
    C-Bol's Avatar
    C-Bol is offline Junior Member
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    Just wondering why you threw in calves three days a week? I thought two days was considered alot for one muscle groups. I know calves are a bitch and all but three seems like alot.

  4. #4
    BIG TEXAN's Avatar
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    Well for me it's hard to develop them and withthem being a small muscle group they recover faster allowing you to hit them more frequent. If anything switch abs and calves around.

  5. #5
    withoutd0ubt's Avatar
    withoutd0ubt is offline Associate Member
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    Re: Here is my workout and approach, correct me if I'm wrong

    Originally posted by C-Bol

    Monday-bi's and cavs (3 excersises each 8-12reps)
    Tuesday-chest and shoulders (4 excersises each 8-12 reps)
    Wednesday-bi's tri's (4 excersises each 8-12 reps)
    Thursday-off
    Friday-chest (3 excersises each 8-12reps)
    Saturday-thighs (3 excersises each 8-12reps)
    Sunday-back and traps(4 excersises each 8-12 reps)
    (I spend no more than 1hr 15min in the gym)

    Please someone re-arrange, fix, recommend, do whatever to this workout to help me get the most outta my training. Thanks bros
    P.S. cant train thursdays due to work
    you say how many excersizes but not how many sets you are doing, don't work bi's on mon and wed, that is not enough time even on AS
    monday: chest/shoulder
    tuesday: back/traps
    wednesday: abs/calves
    thursday: off
    friday: arms
    sat: thighs/calves
    sun: off

  6. #6
    C-Bol's Avatar
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    dude thanx for the advice, that looks like a pretty good workout lined up nicely with my schedule.

  7. #7
    TheMudMan's Avatar
    TheMudMan is offline Retired~ AR-Hall of Famer
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    I do 3 days on one day 0ff:

    1 - Chest 12 sets /Shoulders 10 sets
    2 - Back 12 - 14 sets /Hams 6 - 8 sets
    3 - Bis 9 sets /Tris 10 -12 sets
    4 - Off
    5 - Quads 12 - 14 sets /Calves 4 sets
    6 - Chest 12 sets /Shoulders 10 sets
    7 - Back 12 - 14 sets /Hams 6 - 8 sets

    Calves I will hit 1 or 2 more times that week, abs I train every day I'm there. I do upper abs one day, lower next, obliques....

    Cardio 4 days 25 min.

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