Hey guys, im am new posting to this site but am a long time viewer. I have been working out consistantly for 4, going on 5 years and am 22 years of age. My current routine is as follows
FRIDAY (CHEST/TRICEPS)
Bench Press 275lbs (7 sets to get a total of 30 reps)
Incline Bench 225lbs (same as above)
Close Grip Bench 225lbs (same as above)
SATURDAY (BACK)
Deadlifts 465lbs 3 reps 8 sets
Barbell Row 275lbs 10 reps 3 sets
T-Bar Rows 225lbs 10 reps 3 sets
Pullups 10 reps 3 sets
Dumbbell Shrugs 120lbs 12 reps 3 sets
Sunday Light Cardio (Inline Walk for 45 min)
MONDAY (SHOULDERS BICEPS)
Military Press 225 lbs (7 sets to get a total 30 reps)
Arnold Press 75 lbs (same as above)
Barbell Curls 65 lbs (same as above)
TUESDAY (LEGS)
Squats 365 lbs 3 reps 8 sets
Leg Press 610lbs 15 reps 3 sets
Leg Extensions 150 lbs 15 reps 3 sets
Leg Curls 165 lbs 12 reps 3 sets
Stiff legged deadlifts 225lbs 12 reps 3 sets
Seated calf raises 180 lbs 15 reps 3 sets
Wednesday and thursday off
FRIDAY (CHEST TRICEPS)
Bench Press 335lbs 3 reps 8 sets
Incline Bench 205 lbs 10 reps 3 sets
Incline Dumbbell Bench 90lbs 10 reps 3 sets
Close Grip Bench 225 lbs 10 reps 3 sets
Tricep pushdowns 140lbs 10 reps 3 sets
SATURDAY (BACK)
Deadlifts 465 (15 singles in 10 minutes)
Barbell Rows 275 lbs (7 sets to get 30 reps)
Pullups (same as above)
Sunday Light Cardio (Incline walk for 45 minutes)
MONDAY (SHOULDERS BICEPS)
Behind Neck Press 205 lbs 3 reps 8 sets
Dumbbell Press 90 lbs 10 reps 3 sets
Lat Raise 45 lbs 10 reps 3 sets
Delt Fly 120 lbs 10 reps 3 sets
Barbell Curl 85 lbs 10 reps 3 sets
Preacher Curl 65 lbs 10 reps 3 sets
Concentration Curls 45 lbs 10 reps 3 sets
TUESDAY (LEGS)
Squats 275 lbs 10 reos 4 sets
Leg Extension 180 lbs (7 sets to get 40 reps )
Stiff Legged Deadlifts 225 lbs (7 sets to get 35 reps)
Standing Calf Raises 400 lbs 15 reps 3 sets
Wednesday and Thursday off
So i currntly weight 245 lbs at 14% bf am 22 yrs of age and joined this site with the intensions of beginning my first cycle.
From my research on this site I understand that a test only first cycle will be highly beneficial with appropriate pct and diet change
i will repost this in the aas section of the forum
any help would be greatly appreciated
also my big 3 lifts have increased while on this routine
Bench is now 425 up from 405
Squat is now 485 up from 475
and dealift is up to 565 up from 495
thanks guys
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