Phera-Plex Cycle

**beirut4321** · 04-13-2006, 08:39 PM

Hi, I'm 24 years old, 184lbs, been weight training since my teens and am starting my first cycle which will be a 10/20/30/30 pp cycle. my diet is on point, supporting sups and pct are great, and i was just wondering if more rest is needed in my training routine (everything is 2 warmup sets w/ 4 work sets and 1 burnout set):

Monday: Chest
Bench Press (flat), barbell
Flyes (incline), dumbbell
Pullovers, dumbell
Bar Dips

Tuesday: Arms
Bicep Curls (standing), barbell-reverse grip
Bicep Curls (standing), dumbbell
Bicep Curls (seated), hammer curls
Bicep Curls (incline), dumbbells
Tricep Pushdowns, machine
Tricep Pulldowns, machine
Bench Dips

Wednesday: Legs
Squats, barbell
Deadlifts, barbell
Leg Press, machine
Leg Extensions, machine
Calf Raises (standing) (full stretch)

Thursday: Back
Pull-ups, (wide-grip)
Bent Over Rows, barbell (overhand grip)
Latbar Pulldown (wide grip), cable
Latbar Pulldowns (underhand grip), cable
Seated Row (cable)
Shrugs, barbell

Friday: Shoulders
Shoulder Press (seated), barbell
Lateral Raises (standing), dumbbells
Military Press, barbell
Shoulder Press (seated), dumbbells

Saturday & Saturday: Rest

is 5 days a week too much?
thanks in advance for any input

**MartyMcFly** · 04-13-2006, 08:50 PM

Originally Posted by beirut4321

Hi, I'm 24 years old, 184lbs, been weight training since my teens and am starting my first cycle which will be a 10/20/30/30 pp cycle. my diet is on point, supporting sups and pct are great, and i was just wondering if more rest is needed in my training routine (everything is 2 warmup sets w/ 4 work sets and 1 burnout set):

Monday: Chest
Bench Press (flat), barbell
Flyes (incline), dumbbell
Pullovers, dumbell
Bar DipsWhy not do an incline press

Tuesday: Arms
Bicep Curls (standing), barbell-reverse grip
Bicep Curls (standing), dumbbell
Bicep Curls (seated), hammer curls
Bicep Curls (incline), dumbbells
Tricep Pushdowns, machine CGBP and weighted dips for mass
Tricep Pulldowns, machine
Bench Dips

Wednesday: Legs
Squats, barbell
Deadlifts, barbellThis is for back
Leg Press, machine
Leg Extensions, machine
Calf Raises (standing) (full stretch)

Thursday: BackAll you really need are deads pullups and bent over row maybe one more thing
Pull-ups, (wide-grip)
Bent Over Rows, barbell (overhand grip)
Latbar Pulldown (wide grip), cable
Latbar Pulldowns (underhand grip), cable
Seated Row (cable)
Shrugs, barbell

Friday: ShouldersThat is alot of presses for shoulders
Shoulder Press (seated), barbell
Lateral Raises (standing), dumbbells
Military Press, barbell
Shoulder Press (seated), dumbbells

Saturday & Saturday: Rest

is 5 days a week too much?
thanks in advance for any input

You could combine some of these things to reduce days.

**beirut4321** · 04-13-2006, 09:07 PM

Originally Posted by MartyMcFly

You could combine some of these things to reduce days.

Would combining them reduce gains on-cycle? Prior to this cycle i have been doing 3 days a week (Monday: Chest, shoulders, triceps; Wednesday: Legs; Friday: Back, Bicep). But because im starting a cycle for the first time i keep having the tendency to think that more is better even though i know this wasnt true before. what do you think?

**beirut4321** · 04-13-2006, 10:01 PM

bump

**IronAdam** · 04-13-2006, 10:16 PM

No one can tell you if you'll be over training...everyone is different. I would stick to the routine that you've been doing so you can gauge your strength gains properly. If you feel like your not doing enough after the first week bump up the intensity a little. Just stick to the key lifts and you'll be fine.

BTW How does your diet look? Make sure you've got it in check before you start the cycle or you wont maximize your gains. Eat clean, eat big, sleep weel. Good Luck