workout plan on the juice

**thebigfella** · 06-16-2009, 07:24 PM

check this workout out and tell me where i could add cardio and abs in

mon-chest
tue-shoulders
wed-legs
thurs-back
fri-arms
sat- day off
sun- day off

im extremely busy satday and sunday so thers no chance i can train on these days, how much cardio should i do and at what time and should i do it on a empty stomach, how often should i do my abs, also i have a punch bag, how often should i do this and at what times, i go the gym at 4pm

**_CrossroadS_** · 06-16-2009, 07:38 PM

Why don't you post your stats, diet, cycle plan, and goals, and we can help you a little better.

**thebigfella** · 06-16-2009, 08:03 PM

CYCLE
week 1-16 test e 500mg
week 1-15 deca 400mg
week 1-5 prop 400mg
week 12-16 prop 400mg

STATS
190pounds
5'7
my age is 23, 24 in a few weeks
my body fat is now 8%
i train 5 days a week
this is my 5th course

DIET
Meal 1(8am)- 5 egg whites, bowl of cereal, banana, bowl of oats
Meal 2(11am)- Tuna, pasta
CARB SHAKE (12pm)
SNACK (12:30)- peanut butter butty
Meal 3(1:30pm)- Chicken breast, rice
Meal 4(3pm)-turkey breast, sweet potatoes
SNACK (3:30pm)- peanut butter butty
TRAIN (4pm)
PROTEIN SHAKE (4:45pm)
SNACK (5pm) – peanut butter butty
Meal 5(6pm)- tuna, pasta
Meal 6(8pm)- beef, home made chips
Meal 7(11pm)- chicken breast, rice
PROTEIN SHAKE (11:30pm)

**thebigfella** · 06-16-2009, 08:04 PM

my goal is to realy bulk up

**c-Z** · 06-16-2009, 08:09 PM

Personally I wouldn't do chest with shoulders right after............

I do a 5 day routine. Heres my breakdown:
Monday-chest
Tuesday-Back
Wednesday-Arms
Thursday-Shoulders
Friday-Legs

You really can add some abs and cardio each day if you prefer....... IDK what your main goal is... But... A 15 min jog a day and some abs isnt hard to squeeze in.....

I all depends on your goals basically. If your trying to bulk. Ide probably run very little......

Abs. Just do a few sets every day or mon-wed-fri

**thebigfella** · 06-16-2009, 08:13 PM

fanx 4 the help bro, great help

**thai-lan** · 06-16-2009, 08:18 PM

there is lots of test from 12-16 weeks

**Immortal Soldier** · 06-16-2009, 08:23 PM

This is my workout:

Monday: Chest (24 sets)
Tuesday: Back (36 sets)
Wednesday: Triceps (32 sets)
Thursday: Biceps (32 sets)
Friday: Shoulders/abs (Shoulders: 16 sets)
Saturday: Legs/forearms (legs: 20 sets)
Sunday: Off

**c-Z** · 06-16-2009, 08:24 PM

^^^^ Similar routine but 6 days. and bis and tris are split. Will work well also.

**Immortal Soldier** · 06-16-2009, 08:29 PM

Originally Posted by chevrolet02z28

^^^^ Similar routine but 6 days. and bis and tris are split. Will work well also.

I split bi's and tri's probably 6 months after I first started working out. I still see idiots doing chest and bi's or back and tri's which is cool if you do the arm muscle of that day intense but usually what happens is by the time they get to that muscle they are tired and they do two-three exercises and call it day.

Or people who do arms and just focus on biceps and do 2 exercises for triceps, completely forgetting that the triceps make up 2/3's of the arm.

**c-Z** · 06-16-2009, 08:33 PM

yeah thats true... my boy tore his bicep in October. So i was lifting with another guy. He did monday-chest tris, tuesday- back, bis thur-shoulder fri-legs.....

I got some insane pumps but it was hard putting up the weight as opposed to being broken down in a day....

On bi and tri day. I usually alternate. Bi-tri-bi-tri-bi-tri

**Immortal Soldier** · 06-16-2009, 08:36 PM

Originally Posted by chevrolet02z28;4696***

On bi and tri day. I usually alternate. Bi-tri-bi-tri-bi-tri

So you only do 1 arm muscle per week?

**ray0414** · 06-16-2009, 11:11 PM

i dont understand why some of you guys are doing legs at the end of hte week, wouldnt doing legs during the week be a good idea to give your upper body a rest before hitting another upper body part?

**Free Will** · 06-16-2009, 11:20 PM

ive never done a cycle but plan on starting one this week but my routine is

mon: shoulders 24 sets
tues: (morning)back 24 sets (afternoon) legs 24 sets
wed:chest 28 sets
thurs:arms , bis tries split 20 sets each
fri: legs 24 16 sets
sat: chest 16 sets
sun off ...i run around 10 mins a day and as you can see i need to do some work on my abbs , ive got to commit to the abbs cos i want em popping

**_CrossroadS_** · 06-17-2009, 05:50 AM

5'7 - 190, 8% BF at 23? If these are in fact all accurate, it sounds like you have a grasp on your body, or you are a moron and have freaky genetics. Why are you asking for advice?

My current routine:

Monday - Legs

Tuesday - Chest / core excercises

Wednesday - Back

Thursday - Shoulders / hit calves and hammies again

Friday - Arm workout / more core exercises

Every day 30 min cardio PWO.

Saturday Sunday - rest, and 30-40 min AM Cardio.

**mysixpackabs** · 06-17-2009, 07:36 AM

Originally Posted by Immortal Soldier

This is my workout:

Monday: Chest (24 sets)
Tuesday: Back (36 sets)
Wednesday: Triceps (32 sets)
Thursday: Biceps (32 sets)
Friday: Shoulders/abs (Shoulders: 16 sets)
Saturday: Legs/forearms (legs: 20 sets)
Sunday: Off

overtraining? this is too much

**thebigfella** · 06-17-2009, 08:18 AM

they are all acurate but im quite young and i was looking for advice off people with more expierience than me, is that ok with you

**_CrossroadS_** · 06-17-2009, 08:36 AM

Easy trigger, fine with me. I'm just saying that it takes some years and years to get to the stats you are currently at. My point was that you either know what you are doing, or you are lucky. Do you have pics?

By all means, seek advice, I was just trying to see where you are coming from so we can help you.

**chuckt12345** · 06-17-2009, 08:39 AM

like i said in your previous post drop the test e wk 14

**Mooseman33** · 06-17-2009, 10:11 AM

Originally Posted by Immortal Soldier

This is my workout:

Monday: Chest (24 sets)
Tuesday: Back (36 sets)
Wednesday: Triceps (32 sets)Thursday: Biceps (32 sets)
Friday: Shoulders/abs (Shoulders: 16 sets)
Saturday: Legs/forearms (legs: 20 sets)
Sunday: Off

my arms would fall off if i hit that many sets. how long have you used this program?
do your arms stay fresh thru the entire 32 sets?

sorry for hi-jack, but am curious bro...

**chuckt12345** · 06-17-2009, 10:32 AM

Originally Posted by mooseman33

my arms would fall off if i hit that many sets. how long have you used this program?
do your arms stay fresh thru the entire 32 sets?

sorry for hi-jack, but am curious bro...

No shite,, thats like 16 exercises on arms at 4 sets each. ?????

**thebigfella** · 06-17-2009, 01:38 PM

crossroads didnt meen 2 bite ur head off borther its jus i thought u was b in a smart ass, sorry bro my bad. aint got no pics sorry homie

**_CrossroadS_** · 06-17-2009, 05:04 PM

Also mentioning you've done 5 cycles prior to the one your planning would have been useful advice.

If you are at those stats, you probably have a better grasp on your body than most here. Good Luck.

**eatrainrest** · 06-17-2009, 05:07 PM

Originally Posted by kelljones

ive never done a cycle but plan on starting one this week but my routine is

mon: shoulders 24 sets
tues: (morning)back 24 sets (afternoon) legs 24 sets
wed:chest 28 sets
thurs:arms , bis tries split 20 sets each
fri: legs 24 16 sets
sat: chest 16 sets
sun off ...i run around 10 mins a day and as you can see i need to do some work on my abbs , ive got to commit to the abbs cos i want em popping

overtraining

**eatrainrest** · 06-17-2009, 05:10 PM

Originally Posted by Immortal Soldier

This is my workout:

Monday: Chest (24 sets)
Tuesday: Back (36 sets)
Wednesday: Triceps (32 sets)
Thursday: Biceps (32 sets)
Friday: Shoulders/abs (Shoulders: 16 sets)
Saturday: Legs/forearms (legs: 20 sets)
Sunday: Off

why do you do 32 sets of triceps and 20 sets of legs? your overtraining too

**ninesecz** · 06-17-2009, 07:46 PM

way too many sets for some bodyparts! You are overtraining! no need to do 36 sets for your back that is insane

I would put tri's with chest or shoulders and biceps with either Chest or Back! do abs and a little cardio 20-30min directly after your workout

**ninesecz** · 06-17-2009, 07:48 PM

OMG look how much you are doing for your arms!! Pro's dont train that much!!! I do 9-12 sets for Bi's and 11-14 sets for Tri's and make absolutely great gains! Youhave to stop training soo much! Good rule of thumb is a max of 20 sets per bodypart