okay so ive started my new programme and here goes let me know what you think
so i do 3 days on 1 day off 3 days on 1 day off and so on. first 3 days are hypertrophy so hitting the 10-12 rep range of slow controlled reps then i rest for a day and do 3 days of power & strength training. my aim is for big increase on strength but also want to gain a decent amount of muscle. this is what i have so far and please let me know if you think i should change it at all.
day 1: PUSH exercises hypertrophy (chest,shoulders,tri's)
4 sets incline dumbell press 10 reps
4 sets dumbell flies 10 reps
4 sets dips as many reps as possible
4 sets standing dumbell shoulder press
4 sets skull crushes
day 2: LEGS hypertrophy
10 sets of 10 reps ass to grass squats
4 sets leg extensions 10 reps
4 sets calf raises 10 reps
day 3: PULL exercises hypertrophy (back, bi's, traps)
4 sets lat pull ups as many reps as possible (wont be 10 but need to work on this)
4 sets seated cable row narrow grip 10 reps with 2 second squeeze
4 sets chin ups again as many reps as possible
4 sets seated cable row wide grip 10 reps with 2 second squeeze
4 sets barbell bicep curls 10 reps
4 sets barbell shrugs 10 reps
day 4: REST
day 5: PUSH power/strength (chest,shoulders,tri's) 1-5 reps
4/5 sets bench press block press 5-1 reps
4 sets weighted dips 5 reps
4 sets barbell shoulder press 5 reps
4 sets laterall raises 5 reps
4 sets skull crushes 5 reps
day 6: LEGS power/strength 1-5 reps
5 sets leg press 5 reps
4 sets box squats (90 degrees) 5 reps
4 sets leg extensions 5 reps
day 7: PULL power/strength (back,bi's & traps) 5 reps
4 sets bent over rows 5 reps
4 sets T-bar rows 5 reps
4 sets lat pull ups 5 reps
4 sets ez preacher barbell curls 5 reps
4 sets dumbell shrugs 5 reps
day 8: REST
and then repeat !!!!!
what you guys recon, i will be using steroids with this programme of 650mg test and 700mg deca to help recovery but am i good to go ?
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