
Originally Posted by
flabbywussy
i am doing test eth.500mg/wk and deca cycle 350mg/wk every 4th day i read that i should do it every mon.8am and thurs.8pm. i am into my 4th week what should i do?! the second question is my biceps are usually sore after my back training, and my next day is chest and biceps.am i overworking my biceps? should i take an extra day off after back training, so my bi's aren't sore? i weigh 190 lbs and take in 1 1/2 grams protien per day for every lb. of bodyweight .one day on one day off here is my routine...
Day 1: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps
Day 3: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps
Day 5: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps
Day 7: Back. calves
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps