First cycle.....workout help

**roidrage223** · 12-10-2002, 11:55 AM

Guys i need some help developing a workout routine.... that will help me get bigger.... and make me grow... i am eating between 3500 calories a day i am cycling test enthanate.... anf ollowing up with clomid.... i just need some help as tto some exercises to do to increase my size and help me gain lean miuscle mass

***BIG TEXAN*** · 12-10-2002, 11:59 AM

Read the posts on the workout board...you might find some good ideas there. I gained the best when I did 1 body part a day and 4 exercises per body part 4 sets per exercise not including warm up sets. I would do a push one day and a pull tyhe next like this
day 1-back
day 2-shoulders
day 3-legs
day 4-chest
day 5-arms

**Steak Helmet** · 12-10-2002, 12:00 PM

HMMMM, cycling and not knowing workout routines??? weird...

anyhoot, you are here to learn so we will help. Stick with compound movements...bench, squat, deadlifts for your core exercises. Then add 2 to 3 exercies per body part at no more than 3 sets 10 reps per exercise. If you want specifics on exercises, I would search the chat board first. If you find nothing, e-mail me I will help you out.

**roidrage223** · 12-10-2002, 12:02 PM

opk.... well i go in on
day1 chest
day2 back
day3 shoulders
day4 arms
day 5 chest
and then the next week... i go back fiart and last/.... i just need some good exercises to use while doing my daily training....

**roidrage223** · 12-10-2002, 12:03 PM

i searched the chat.... and thats why i am here..... i have exercises that i have been doing.... but i havent seen the resukts that i want... so i am looking to chanbge/......n e help is appreciated

**MBaraso** · 12-10-2002, 12:04 PM

Originally posted by roidrage223
opk.... well i go in on
day1 chest
day2 back
day3 shoulders
day4 arms
day 5 chest
and then the next week... i go back fiart and last/.... i just need some good exercises to use while doing my daily training....

What about legs?
Try:
Mon chest
Tues: back
Weds: Legs
Thurs: shoulders and traps
Fri: arms
Sat off
Sun off

**roidrage223** · 12-10-2002, 12:08 PM

i normally go in on sat... and do legs, abs, andcardio... or work them in somwhere during the week.... i am looking for exercises in general.... like for arms.... what would work best to increase the peak of my bicep....etc....

**Saucefit** · 12-10-2002, 12:11 PM

I agree with Helmet. Do your compound exercises to get big and strong. Especially deadlifts and squats. That will definitely get some stimulated growth.

**MBaraso** · 12-10-2002, 12:22 PM

Try standing cable curls (both hands at the same time) for the peaks on your bicep.
One thing though: Next time before you go starting a cycle I think you should have your workout down pat.
Goodluck,

**stinky** · 12-10-2002, 07:28 PM

A subcription to MM or Muscle and Fitness would be a start...

**Saucefit** · 12-10-2002, 07:29 PM

Try MD. MM and Muscle & Fitness are way to biased.

**stinky** · 12-10-2002, 07:32 PM

Bro. Seriously, What the hell?? You need to get your basic fundamentals of weight training down, and work at it for a while before you start juice...I'm sorry but i see people like you at the gym everyday who get huge, and don't even lift with proper form, and thats how alot of people view AAS users...JMO
-Stinky

**Madmax** · 12-10-2002, 08:14 PM

mbaraso and i work our cody parts on the same day...here is my workout
i switch each 5 day routine up every other week. between two week intervals...Madmax...

Chest
decline
flat press d.b
flat flys
incline press
incline flys

Back
chins
close grip pulldowns
machine angle rows
t-bar rows
dumbell rows

legs
squats
press outs
thigh extensions
reverse leg curls
calf raises

shoulders
shoulder press
side lateral raises
side jug raises
straight fron raises
close grip upright raises
wide grip upright raises
shrugs
back lats

arms
straight bar curl S.S
reverse curls
seated hammer curls S.S
concentrated curls
dumbell curls
wrist curls
dips
skull crushers S.S
tricep pressouts
tricep pressdowns S.S
tricep kickbacks

Chest
incline d.b
incline flys
flat press
flat flys
decline

Back
close pull ups
wide chin pull downs
machine angle rows
machine lower rows
machine pulldowns
dumbell rows

legs
squats
leg press
thigh extension
reverse leg curls
calf raises

shoulders
d.b shoulder press
cable side laterals
seated machine laterals
plate raises
d.b raises
wide grip up right raises
shrugs
d.b back lateral raises

arms
dumbell curls SS
reverse wrist curls
seated hammer curls SS
wrist curls
preacher curls SS
concentrative curls
pull over and press
incline skull crushers
dip machine
tricep extensions
tricep pressdowns

**MBaraso** · 12-10-2002, 09:44 PM

Good work out plan Max. lol Looks almost exactly like mine except for a few different exercise's due to different equipment in our gyms.
Roidrage: you should try what Max laid out and substitute where you have to if you don't have the exact machines in your gym