Ok guys for the past 6-8 weeks this is what Ive been doing and Yes I put on some size and pounds, but I think im due for a changeup and considering im on TRT 200mg Test E every 2 weeks I think I wanna try to switch things up. Im going to list what Ive been doing and Id like some feedback on how I can alter my routine, if i was overtraining, and possibly some input on creating a new routine. BTW, goal of this routine is to possibly either drop BF or stay same weight but increase LBM.
This is what Ive been doing give or take a few excercises..
Monday
Incline Dumbell Press 12/10/8/6
Flat Barbell Press 12/10/8/5
Decline Flys 12/12/12
Seated Dumbell Press 12/10/8/6
Lateral Raises 12/10/8
Front raises barbell or dumbell 12/10/8
Bentover Raises 12/10/8
Tuesday
Dumbell Rows 12/10/8
T-Bar Wide 12/10/8
Cable Rows standing up bentover 12/10/8( school gym lacks pulldowns and rows)
Bentover Barbell Rows 12/10/8(some days if i feel i didnt get a good enough workout)
One arm Dumbell Curls Reverse preacher 12/10/8/6
Ez Bar Curl 12/10/8/6
Wed
Rest
Thurs
Squat 12/10/8/6
Standing Calf Raises(smith) 12/10/8
leg extensions 12/10/8/6
Hamstring Curls 12/10/8/6
Fri
CloseGrip Bench 12/10/8
Hammer Curls 12/10/8/8
Tricep Cable Pushdown 12/10/8
One Arm Cable Curls 12/10/8 - last set to failure
Cable Kickback(palms forward) 12/10/8
Barbell Curl 8/8/8
I do am cardio 35 min empty stomach and PWO cardio 20 min, abs in between lifting sets.
Diet is pretty spot on, 50/30/20 2100-2400 a day
5'11 185 33" waist 14-16bf - Sucks Ive been training with low T my whole life but im determined to get sub 10 by summer.
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