Check my workout please

[yeahbuddy289]

So I have decided to take a break from aas for awhile and let my body "normalize" but im still not were I want to be and I know the gains are going to come hard and I just want to make sure I have everything dialed in. I am 24y/o 6'2" and 220lbs around 13% bf and have been lifting for 9 years.

Monday: back/bi's/calfs
weighted wide grip pull ups- 4 sets
seated v-bar rows- 4 sets
dumbbell rows- 4 sets
preacher curls with dumbbells- 6 sets
calf raises on cybex leg press machine- 8 sets

Tuesday: chest/tri's
DB bench press- 4 sets
DB incline bench press- 4 sets
Cable flys- 4 sets
skull crusher- 4 sets
dips- 4 sets

wednesday: off

Thursday: legs/calfs
Squats- 8 sets
Calf raises on smith machine- 5 sets
calf raises on cybex leg press machine- 5 sets

Friday: shoulders
warm up with rotator cuff exercises
DB seated military press- 5 sets
DB side lateral rises- 5 sets

I keep my reps in the 6-10 range for all exercises and uses as much weight as possible and go till failure. My legs are big calfs are lacking (14.5") arms are 17" but would like them to be bigger. Basically I really need size everywhere but my legs.

[starscream]

Looks pretty good to me... Pretty close to my workout. Have you tried any special techniques? Like forced reps, negatives, or pyramid sets?

Do a search on YouTube for "HRT hellcentric training".. I love it especially if you have a good training partner.

[bass]

why so many sets?! if you're lifting heavy I'd recommend 3 sets each muscle, 4 sets for lighter weights. and of course based on what you respond to, everyone is different.

[yeahbuddy289]

Yeah I will throw in forced reps, negatives, and drop sets. Bass your saying I should only do 3 sets for chest total or 3 sets for each different exercise?

[pasha]

if you want go gain size i would do chest/back.. then bis/tris..add shoulders to chest or arm day.. because i my mind lets say you do chest/tris.. by the time you get to your tris they are gonna be somewhat tired.. because its the secondary muscle used while doing chest.. so try doing your tris exercise on a day when you did not do chest and see the difference in weight you will be able to lift from the day you did chest and tris... same with back and bis.. just a thought.. try it out see how it works for you.. only when im cutting ill do chest/tris back.bis lighter weight more reps... to really shred the muscle.

[pasha]

you sound pretty dedicated bro. keep it up!

[RipOwens]

why so many sets?! if you're lifting heavy I'd recommend 3 sets each muscle, 4 sets for lighter weights. and of course based on what you respond to, everyone is different.

Agreed that is a lot of sets, you could easily knock it down to 3 per 'exercise' if you're going heavy.

[yeahbuddy289]

Pasha I might have to try that split... And I will lower my sets to 3 as I do go as heavy as possible.

[bass]

Yeah I will throw in forced reps, negatives, and drop sets. Bass your saying I should only do 3 sets for chest total or 3 sets for each different exercise?

if you want to put size on you got to go heavy low reps to failure.

[Cuz]

my personal experience I have work in the 8-12 rep range . I will once in a blue moon do the 3 rep crap. it doesn't do shit for me, just might help blast through some weightages with an assisted rep or two. Use as heavy as you can, put as much blood in the muscle as you can, and rep it as much as you can. This is how I grew. Others may differ.

[yeahbuddy289]

Thanks guys... my calfs suck... any tips on that? once a week? twice a week?

[crazy mike]

Yeah I will throw in forced reps, negatives, and drop sets. Bass your saying I should only do 3 sets for chest total or 3 sets for each different exercise?

Three sets for each exercise no more than 3 maybe 4 excises per muscle like chest. If you reach total overload with three sets after proper warm up then done deal. Leave it move on. If your able to do more the three different exercises then I feel you haven't reached overload FAILURE. That muscle should be fatigued and more sets and more exercises will add to GROWTH. IMOP ...crazy mike

[ickythump]

Speaking on what someone said about not working chest/tri's in one day as tri's will be fatigued and make it harder to overload them, I completely agree and I do a chest/bi and back/tri split up, that way you sort of hit the bi-tris twice one as secondary and another as main, obv you need the proper food and rest............and about the calves, I work them once, I do the aforementioned, then day off, shoulders and high back(read: traps) and then legs, Saturday is abs/forearms/calves, that gives a good day for me to abuse them lol