what do you think of my cycle and routine

[seanmc07]

hi everyone, im 6 foot, 83kg, around 10% bf. been training for about 6 years doing circuit training and boxing but been bodybuilding for about 1 year now, this will be my 4th cycle im currently 1 week into my test 400 tren 200 and anadrol and gained 6lbs, thinking of doing the anadrol for 3 weeks then swap it with dbol for another 3 weeks, i will be taking .5 armidex every 2 days and taking milk thistle and nac for liver support. my diet is perfect have always eaten clean, will be eating roughly 4-5000 calories per day, this is my training routine for the next 6 weeks before i change it.

MONDAY/THURSDAY CHEST AND BACK

Bench press 3 sets 12 reps
Decline press 3 sets 12 reps
Dumbbell press 3 sets 12 reps
Decline dumbbell 3 sets 12 reps
High cable cross 3 sets 12 reps
Low cable cross 3 sets 12 reps

Back
Wide pull ups 3 sets to failure
Lat pull downs 3 sets 12 reps
Machine rows 3 sets 20 reps
Dead lifts 3 sets 12 reps
Dumbbell shrugs 3 sets 12 reps

Hanging Leg raises 50reps

Tuesday/Friday shoulder and arms

Bar shoulder press 3 sets 12 reps
Front cable uraise 3 sets 12 reps
Dumbbell press 3 sets 12 reps
Side dumbbell raise 3 sets 12reps
Standing around the worlds 3 sets 12 reps

Arms
Barbell curls 3 sets max reps
Triceps pull down 3 sets max reps
Resistance Band hold curl 1min each arm 3set each arm
Reverse tricep pull down 3sets 12r
Single Dumbbell curls
20,18,14,10kg.
10,12,15,30reps
Skull crushers 3 sets 12 reps

25 dragonflys

Wednesday/Saturday legs

Leg press 3 sets 12 reps
Hack Squats 3 sets 12 reps
Dumbbell lunges 3 sets 12 reps
Straight leg deadlifts 3 sets 12 reps
Calf raises 4 sets 50 reps

Roman chair sit ups 100 reps

what do you all think of my routine and cycle thanks.

[redz]

4th cycle and 182lbs yikes. Something's not right here. How old are you?

[redz]

I think you're lifting too light and should do less reps more weight. Also diet needs work probably if you are only 182lbs at this point.

[numbere]

OP why no mention of blood work, hcg or PCT?

[ScotchGuard02]

hi everyone, im 6 foot, 83kg, around 10% bf. been training for about 6 years doing circuit training and boxing but been bodybuilding for about 1 year now, this will be my 4th cycle im currently 1 week into my test 400 tren 200 and anadrol and gained 6lbs, thinking of doing the anadrol for 3 weeks then swap it with dbol for another 3 weeks, i will be taking .5 armidex every 2 days and taking milk thistle and nac for liver support. my diet is perfect have always eaten clean, will be eating roughly 4-5000 calories per day, this is my training routine for the next 6 weeks before i change it.

MONDAY/THURSDAY CHEST AND BACK

Bench press 3 sets 12 reps
Decline press 3 sets 12 reps
Dumbbell press 3 sets 12 reps
Decline dumbbell 3 sets 12 reps
High cable cross 3 sets 12 reps
Low cable cross 3 sets 12 reps

Back
Wide pull ups 3 sets to failure
Lat pull downs 3 sets 12 reps
Machine rows 3 sets 20 reps
Dead lifts 3 sets 12 reps
Dumbbell shrugs 3 sets 12 reps

Hanging Leg raises 50reps

Tuesday/Friday shoulder and arms

Bar shoulder press 3 sets 12 reps
Front cable uraise 3 sets 12 reps
Dumbbell press 3 sets 12 reps
Side dumbbell raise 3 sets 12reps
Standing around the worlds 3 sets 12 reps

Arms
Barbell curls 3 sets max reps
Triceps pull down 3 sets max reps
Resistance Band hold curl 1min each arm 3set each arm
Reverse tricep pull down 3sets 12r
Single Dumbbell curls
20,18,14,10kg.
10,12,15,30reps
Skull crushers 3 sets 12 reps

25 dragonflys

Wednesday/Saturday legs

Leg press 3 sets 12 reps
Hack Squats 3 sets 12 reps
Dumbbell lunges 3 sets 12 reps
Straight leg deadlifts 3 sets 12 reps
Calf raises 4 sets 50 reps

Roman chair sit ups 100 reps

what do you all think of my routine and cycle thanks.

I'm implementing Ronnie's Slingshot training system with pretty good results. The basic theory is to deload for 2 weeks with lighter weights and more reps, allowing the body's receptors to reset. During the reset 2 weeks, drop the protein by 50% and up the carbs so you'll have enough energy to do the reps. Then reload for 8 weeks with higher weights and lower reps. Increase the protein to 1.5g to 2g per lean body weight and lower the carbs. i used to do 100 reps on 100lb dumbbells over a number of sets with very little rest. I thought i was working hard, which I was, but I was at a plateau. By switching up my diet/training I was able to get past the plateau and keep growing. The Slingshot Training System

[Back In Black]

Layout your cycle properly e.g.

Weeks 1-12 test e 400mg pw
Weeks 1-12 tren e 200mg pw
Weeks 1-4 anadrol 50 mg per day

As requested detail your hcg and planned pct protocol.

I'd like to know your age too and see a pic of your current physique.

Can't imagine doing that much work in the gym, overkill imo.

[seanmc07]

I'm 25 and The cycles have been over the years not one after the other. I've not been Bulking just trying to keep lean, it's just the last year I've been trying to gain weight and I've put on about 2 stone, last cycle was 1 year ago aswell, I've always had a clean diet but always been trying to stay the same weight for the boxing until last year lol

[seanmc07]

Week 1-12 test 400, 800mg pw
Week 1-10 tren 200, 400mg pw
Week 1-3 anadrol 100mg per day
Week 3-6 dianabol 50mg per day

I will get pics up later

[seanmc07]

No had any blood work done yet, not got any hcg ,
Pct

Nolva week 1-2. 40mg each day week 2-5. 20mg each day

Clomid week 1-2 100mg each day week 2-5 50mg each day

[redz]

That's quite a bit of gear for a little guy.

[Back In Black]

Week 1-12 test 400, 800mg pw
Week 1-10 tren 200, 400mg pw
Week 1-3 anadrol 100mg per day
Week 3-6 dianabol 50mg per day

I will get pics up later

Way too much for your stats mate but I'd want to see a pic before commenting further.

[cousinmuscles]

My two cents on your training program, you are doing too many exercises and too many sets, and you are turning it into a half endurance/half muscle building type routine. Choose one exercise per movement instead. Learn to train at the highest intensity possible, not trying to pace yourself to get through all the sets. For example on chest day:

Bench press 2-3 sets
Incline dumbbell press 2-3 sets
and maybe some cable crossover at the end, 2-3 sets

for shoulders, one press exercise, one side raise exercise and one rear delt is enough. For back, one pullup type (vertical pull) and one row type (horizontal row) and optional shrug movement is enough. Biceps and triceps will do fine with one exercise, all the chest and shoulder presses do a lot for triceps and pulls and rows for the biceps...

You should look to do more weight or more reps every workout -- beating your old self -- and when you stagnate, switch up the exercises e.g. dumbbell bench first and incline barbell second.

The point of higher intensity is to give your body the type of stimuli which elicits a response to grow, to prepare itself for next time by being bigger and stronger. Doing a marathon with a predetermined number of reps and sets with a set weight does not do this, it just tells the body stay where you are because you will be able to handle the next workout - it will be the same thing over and over.

Also two deadlifts on two separate occasions in the same week is not a good idea, if its possible then your intensity is not high enough, even more so if you squat the same week too. Do it once per week - you can even get away with doing it every other week with squats alternating (I do this now because I get burned out after a while doing both the same week).

[PT1982]

4000-5000 clean calories a day and weigh 182 and you aren't bulking? I'm with everyone else in saying too much at the gym.

[songdog]

Well bro you are 6' 180 you are build like a runner so something isn't right with your program and doing a cycle like this isn't going to fix it.