My new workout

[Clawer]

Hey guys.. I just wrote a new workout schedule and I would loove it if someone who knows a thing or two about growth could take a look at it, I would love critique on this since thats the only way I know to improve it.

23 years old, 6'0, 185 lbs bf ~ slightly lower than 20%
Been in sports all my life but been training at a gym for about 4 years total, with professional bodybuilders who have been showing me some techniques etc etc

I want to put on as much muscle as possible now during my 5 weeks of cypionate, and perhaps later even compete in fitness.
How much would you guys recommend of cypionate?

I take amino, omega-3, lots of vitamins and whey-80 protein.
I also eat very very much and always at least 30g of protein every three hours (correct me if I'm wrong but I think thats how you should do it)





This is a workout schedule I put together that works great at my gym, I just wanted to know if anyone has ways to improve it (more/less reps/set/excersices)

I'm not going to be mad if someone finds mistakes and start bullying me about it.. only way to get rid of haters is to love them, they can't stand that <3


Btw I love the intensity in supersets, but there is some workouts I cant superset cause it takes too much on my shoulders and I've had some problems with my shoulders earlier.

I really want to get bigger arms, since I've had pretty thin arms all my life and now I'm average at best.


Day1 -Legs/Abs -30mincardio
Day2 -Back/Biceps
Day3 -Chest/Triceps/Abs -30mincardio
Day4 -Rest
Day5 -Shoulders/Biceps/Abs -30mincardio
Day6 -Rest
Day7 -Biceps/Triceps/Abs -30mincardio




Day1

Legs

Full Squat (10,8,8,6)
Leg press/Hamstring Curl (10,8,8,6)
Knee Extensions (12,10,8,6)
Calf Raises (10,8,8,6)
Seated Calf Raises (8,8,6)


Abs

Weighted Crunches (Maskinen) (5x12)
Hanging Leg Raise/Cable Crunch (3x12)
Oblique Crunches (4x12)


Day2

Back, biceps

Pull-ups (10,10,10)
Inverted Row (12,10,8+6)
Hyperextension bench (12,10,8+6)
Deadlift (12,10,8+6)
Seated cable row (10,8,8+6)
V-bar pulldown (10,8,8+6)
Shrugs/incline hammer curls (10,8,8+6)
Calf machine shrugs/ez bar curls (10,8,8+6)
Straight arm pulldown/reverse bicep curl(10,8,8+6)


Day3

Chest, triceps, abs

Flat Bench Press (12,8,8,6)
Incline Bench Press/Dips (10,8,8,6)
Butterfly/Dumbell bench press (10,8,8,6)
Incline dumbell flyes (10,8,8,6)
Machine Press/cable flyes (12,10,8)
Skullcrusher (10,8,8,6)
Triceps cable extensions (12,10,10,8)
Close grip bench press (10,8,8,6)


Abs

Weighted Crunches (Maskinen) (5x12)
Hanging Leg Raise/Cable Crunch (3x12)
Oblique Crunches (4x12)


Day4

REST!


Day5

Shoulders, biceps, abs

Military press (12,10,8)
barbell shoulder press/SLateral Raises (12,10,8)
EZ bar biceps curls (12,8,8,8+6)
Incline dumbell biceps curls (10,8,8,8+6)
Palms-down biceps curl (12,10,8,8)


Abs

Weighted Crunches (Maskinen) (5x12)
Hanging Leg Raise/Cable Crunch (3x12)
Oblique Crunches (4x12)


Day6

REST!


Day7

Biceps, triceps, abs

Wide-grip EZ bar biceps curls (12,8,8,8+6)
Incline dumbell biceps curls (10,8,8,8+6)
Palms-down biceps curl (12,10,8,8)
Skullcrusher (10,8,8,6)
Close-grip bench press (10,8,8,6)
Triceps rope extensions (12,10,8,8)
Dips machine (10,8,8,6)

Abs

Weighted Crunches (Maskinen) (5x12)
Hanging Leg Raise/Cable Crunch (3x12)
Oblique Crunches (4x12)


If theres anything in here that doesnt make sense or whatever, just write a question about it and I'll explain what I ment
Any help would be greatly appreciated!

[baseline_9]

Hey guys.. I just wrote a new workout schedule and I would loove it if someone who knows a thing or two about growth could take a look at it, I would love critique on this since thats the only way I know to improve it.

23 years old, 6'0, 185 lbs bf ~ slightly lower than 20%
Been in sports all my life but been training at a gym for about 4 years total, with professional bodybuilders who have been showing me some techniques etc etc

I want to put on as much muscle as possible now during my 5 weeks of cypionate, and perhaps later even compete in fitness.
How much would you guys recommend of cypionate? None at all with your stats.... I don't think you need gear to get results right now..... Can you please post a pic of yourself

I take amino, omega-3, lots of vitamins and whey-80 protein.
I also eat very very much and always at least 30g of protein every three hours (correct me if I'm wrong but I think thats how you should do it)You are wrong.... This is complete bro-science and it not necessary.... Just hit you daily macro goals at this point





This is a workout schedule I put together that works great at my gym, I just wanted to know if anyone has ways to improve it (more/less reps/set/excersices)

I'm not going to be mad if someone finds mistakes and start bullying me about it.. only way to get rid of haters is to love them, they can't stand that <3


Btw I love the intensity in supersets, but there is some workouts I cant superset cause it takes too much on my shoulders and I've had some problems with my shoulders earlier.

I really want to get bigger arms, since I've had pretty thin arms all my life and now I'm average at best.


Day1 -Legs/Abs -30mincardio
Day2 -Back/Biceps
Day3 -Chest/Triceps/Abs -30mincardio
Day4 -Rest
Day5 -Shoulders/Biceps/Abs -30mincardio
Day6 -Rest
Day7 -Biceps/Triceps/Abs -30mincardio

Your training arms too much.... Once a week is enough for you.... Just train them intense and quick




Day1

Legs

Full Squat (10,8,8,6)
Leg press/Hamstring Curl (10,8,8,6)
Knee Extensions (12,10,8,6)
Calf Raises (10,8,8,6)
Seated Calf Raises (8,8,6)


Abs

Weighted Crunches (Maskinen) (5x12)
Hanging Leg Raise/Cable Crunch (3x12)
Oblique Crunches (4x12)


Day2

Back, biceps

Pull-ups (10,10,10)
Inverted Row (12,10,8+6)
Hyperextension bench (12,10,8+6)
Deadlift (12,10,8+6)
Seated cable row (10,8,8+6)
V-bar pulldown (10,8,8+6)
Shrugs/incline hammer curls (10,8,8+6)
Calf machine shrugs/ez bar curls (10,8,8+6)
Straight arm pulldown/reverse bicep curl(10,8,8+6)


Day3

Chest, triceps, abs

Flat Bench Press (12,8,8,6)
Incline Bench Press/Dips (10,8,8,6)
Butterfly/Dumbell bench press (10,8,8,6)
Incline dumbell flyes (10,8,8,6)
Machine Press/cable flyes (12,10,8)
Skullcrusher (10,8,8,6)
Triceps cable extensions (12,10,10,8)
Close grip bench press (10,8,8,6)


Abs

Weighted Crunches (Maskinen) (5x12)
Hanging Leg Raise/Cable Crunch (3x12)
Oblique Crunches (4x12)


Day4

REST!


Day5

Shoulders, biceps, abs

Military press (12,10,8)
barbell shoulder press/SLateral Raises (12,10,8)
EZ bar biceps curls (12,8,8,8+6)
Incline dumbell biceps curls (10,8,8,8+6)
Palms-down biceps curl (12,10,8,8)


Abs

Weighted Crunches (Maskinen) (5x12)
Hanging Leg Raise/Cable Crunch (3x12)
Oblique Crunches (4x12)


Day6

REST!


Day7

Biceps, triceps, abs

Wide-grip EZ bar biceps curls (12,8,8,8+6)
Incline dumbell biceps curls (10,8,8,8+6)
Palms-down biceps curl (12,10,8,8)
Skullcrusher (10,8,8,6)
Close-grip bench press (10,8,8,6)
Triceps rope extensions (12,10,8,8)
Dips machine (10,8,8,6)

Abs

Weighted Crunches (Maskinen) (5x12)
Hanging Leg Raise/Cable Crunch (3x12)
Oblique Crunches (4x12)


If theres anything in here that doesnt make sense or whatever, just write a question about it and I'll explain what I ment
Any help would be greatly appreciated!

See the bold above

[Clawer]

Thank you for answering,
I've already started on cypionate.. 2 weeks in and I think I will complete this cycle.
Daily macro goals? Would you care to elaborate cause I don't really follow you there.
I've been training by a schedule that does chest/biceps once a week and shoulders/triceps once a week which didnt give me the results I wanted, therefore a friend of mine who is a bodybuilder and has been for over 10 years recommended to try hitting them more per week.
I've been doing a schedule which is even harder than this one for about two years now (with some minor changes here and there) which has given me good results, but now I want to change it cause Im afraid my body got used to my old schedule.

I don't have any camera at the moment but I will get a pic as soon as possible.

[baseline_9]

Daily macro goals..... Referring to your diet.... Protein carbs fats.... These are macronutrients...

[Clawer]

Hmm, if I put it like this.. is there anything damaging to my growth if I eat "too much"? I don't care about the abs not showing as much, I'll fix that later..

[baseline_9]

Well if you eat too much you will gain excess body fat and then you will loose more muscle mass trying to burn that fat off

TBH at 20% BF you should be looking to reduce that to around the 12% mark IMO

This will in the long term help you gain good quality lean mass...

At 20%BF your body is not in an optimal position to gain muscle... You will gain fat easily at this stage...

[Clawer]

Oh.. I had no idea! Thanks for the help.. yeah i've noticed that I'm able to put on fat now, when I've never ever been able to do it before.. but I'm a bit afraid that if I start eating less~ I will also stop gaining muscle.. You know of any place where I can read up and study diets to improve my own?

[baseline_9]

Post your diet in the nutrition section on this board.... You will get excellent support

You neede to jdecide what you want to do tho..... If I was you I would aim to diet down to 12% BF and then from there you will be able to rebound into growth quickly...

At 12% BF you will also look much bigger than at 20%.... Your insulin sensitivity will be far greater and you body's ability to partition nutrients for growth will also be increased...

[Back In Black]

^^^ All of this!

Can I suggest you stop your cycle and save what you have left for when you are ready to cycle.

You weren't only planning a 5 week course were you? With any PCT?

[Clawer]

Ready to cycle? I dont understand this whole thing "you have to work out until you have the force" or whatever, I don't get it.. I've been hitting the gym for 3 years, then I started with tabs 6 months then quit and been clean for 6 months now.. it gave me 25 LBS in muscle over less than 6 months.. and it looks good.. so I dont get it, why am I not ready? Would be great to get an explanation on that, cause if someone tells me what to do then I don't care, except if they explain it to me.. with reasonable arguments and not cool words that I don't really understand since I told you that I'm a beginner.

I just beg you to read your comment, and try to think of yourself in my positition.. if you would cycle, would you quit 2 weeks in because of that someone wrote 2 lines on a forum? Come on, I just wanted feedback on my workout schedule.. I'm on gear, and I'm going to complete this cycle.. lets not put energy on whether or not I should be on gear, the most experienced guy I know has seen my body, seen me workout, know everything about what I eat.. and he recommended it.. so I trust him..
please help me get the most out of it with feedback on my workout schedule.

I'm sorry if I seem rude, not at all how I ment it.

[Clawer]

Thanks alot baseline_9, this will be my first goal.
I'm going to go in on the nutrition section and build a good diet, havnt been using it at all but I guess if I want to go serious.. then thats the smart move.

[Back In Black]

My questions- are you planning only a 5 week cycle?

Do you have PCT.

My new question - what 'tabs' were you on for 6 months?

[Clawer]

Yeah I just want to put on a little more until I start studying again, and thats in about 5 weeks. After that I will slow down a little and only workout to maintain my body.. what kind of PCT would you recommend after cypionate?

Dianabol, but I didnt use it constantly for 6 months.. on and off..

[Back In Black]

That's a really short cycle and, arguably, not worth shutting Down your own test production for.

I'm guessing the big guy at the gym suggested this with no PCT?

I would go over to the steroid q&a section and post your planned cycle including dosages and planned PCT and somebody with more experience in that field will advise you properly.

[Clawer]

Thanks for your help man, but I'm more focused at the schedule right now.. the big guy at the gym got some stuff for me after this cycle so its cool.. not sure what its called in english tho..
But I'm more focused on the schedule right now, anyone who see stuff that you would change?