First Cycle with workout routine

[stark1134]

Me and 2 of my friends have started a bulking cycle that uses 500mg of Test E per week and kick start with Dbol. I am probably the least experienced of our workout group but I have some questions on the workout routine and any criticism involving the workout routine/steroid cycle.

I am trying to figure out which routine would be best suited for using the cycle itself considering both friends have differing opinions on the routine that should be used. Person A suggest to do 4+ sets of everything with tendency of doing atleast 8 reps of whatever we are doing.

Person B suggest we workout heavier weight with less reps. He says that with doing many sets of high reps isnt going to help very much on a bulking cycle.

Person A suggest this specific workout
Sunday - Chest
Incline Bench 4x6-8
Incline DB Press 6x10-12
Incline DB Flies 5x10-12
21's on FlatBench 1 Set
Chest Dips 4x10-12
Cable Crossovers 9x10(3 Set Upper,3 Set Middle,3 Set Lower)
Forearms, Abs, Calves General Workout

Monday - Back
Deadlift 6x10-15
T-Bar 6x10-12
Pullups 3xFailure
Lat Pulldown 4x10-12
DB Rows 4x10-12
Reverse Flies 6x12-15
Forearms, Abs, Calves General Workout

Tuesday - Shoulders
Military Press 5x8-10
Arnold Press 4x10-12
Side Raise, SS Front Raise 4x10-12
Machine Shoulder Press 4x10-15
Forearms, Abs, Calves General Workout

Wednesday - Legs
Squats 6x10-12
Leg Press 5x10-15
Calve Raises 4xFailure
Leg Curl, SS Leg Extension 4x10-12
Forearms, Abs General Workout

Thursday - Arms
Preachers 5x10-12
Standing 21's 1 Set
Incline DB Curls 4x10-12
Alt. Standing DB Curls 4x6-8
Machine Curls 3x10-15
Neg. Concentration Curls 3x6-8
Skullcrushers/Frenchpress 4x10-12
Standing DB Extensions 4x6-8
Cable Pushdowns 3x10-15
Tricep Dips 3xFailure
Diamond Pushups 3xFailure
Forearms, Abs, Calves General Workout

Friday - OFF

Saturday - OFF

Person B disagrees with the workout and says it is to many reps, suggest we do heavier weight with less reps due to the bulking cycle.

What are some of your guy's opinions on the routine?

I am 145lbs, my goals are lean mass (so are theirs). 8-13% Body Fat
Person A is about 230lbs. 12-16% Body Fat
Person B is 175lbs. 10-14% Body Fat

[MickeyKnox]

Wow, i 100% agree with Person B.

You have too many exercises in for each mucsle group. You need to reduce that number, add more weight, and decrease your rep volume for your intended goals.

[stark1134]

Wow, i 100% agree with Person B.

You have too many exercises in for each mucsle group. You need to reduce that number, add more weight, and decrease your rep volume for your intended goals.

I figured as such, do you have any suggestions on routines we could follow in order to get mass/strength?

[MickeyKnox]

I figured as such, do you have any suggestions on routines we could follow in order to get mass/strength?

Your layout is fine (but i would switch around shoulders and legs) just decrease the total volume for each muscle group to about 12 sets.

[stark1134]

How is this workout for gaining some lean mass?

Sunday - Chest
Incline DB Press 2x4-8
Decline Bench Press 2x6-10
Flat DB Press 2x4-8
Incline Flies 1x6-10
Flat Flies 1x6-10
Chest Dips 2x10-15
Calves

Monday - Back
Deadlift 3x6-10
Straight Leg Deadlift 1x6-10
Pullups 2xFailure
Lat Pulldown 3x4-8
DB Rows 2x6-10
Reverse Flies 2x4-8
Forearms

Tuesday - Legs
Squat 4x6-10
Leg Press 4x4-8
Leg Curl/Extension SS 3x8-10
Calves

Wednesday - Shoulders
Military Press 3x8-10,6-8,4-6
Arnold Press 2x6-10
Machine Shoulder Press 2x4-8
Shrugs 3x8-10,8-10,6-8
Front/Lateral Raise SS 2x6-10
Forearms

Thursday - Arms
21's 1 Set
Preacher Curl 3x6-10
Incline DB 2x4-8
Alt. Strict Curl 2x6-10
Frenchpress/Skullcrushers 3x4-8
Cable Pushdown 2x6-10
Diamond Pushups/Dips 2xFailure
Calves

Fri - OFF

Saturday - OFF

[MickeyKnox]

When i suggested that you keep your sets to around 12 i meant using three, four at the most, exercises for each muscle group. My fault, i should have been more clear.

Ex:

Chest

- 3-4 sets of 8 reps flat bench barbell.

- 3 sets of 8 reps incline dumbell press.

- 3 sets of 8 incline dumbbell flys.

- 3 sets cable crossovers for finishing.

*warm up each exercise with two 12 rep sets.

[MickeyKnox]

This is my favorite workout routine. Its a Dorian Yates style routine that works very well.


Split Workout

Day one: Delts, triceps, abs
Day two: Back, traps, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

All movements are performed with PERFECT FORM (this is a must IMO)

All rest periods are short (60-90 seconds, 90 seconds being only for the BIG LIFTS - Deadlifts, Leg Press etc...)

All movements are performed as follows with a few obvious exceptions where it is not safe/ possible to do easily;

Set 1 - Warm up/ Feel Set
Set 2 - Feel Set / Close to failure
Set 3 - Working set (To failure and beyond, including forced reps, negatives, force negatives, statics pauses)

*One thing to note is that you CANNOT REST DURING YOUR WORKING SET! You go to failure and then you carry on with the help of a spotter (still you must keep tight form as your spotter does the cheating for you), you do not stop and allow the muscle to rest and recover. Your tempo needs to remain there all the way to the death, DO NOT PAUSE AND ALLOW RECOVERY

Progressive Tension Overload:

Progressive - Adding weight/ reps/ extra stimulus

Tension - Where that weight is going. On the muscle as tension.

Overload - Takining a muscle to failure - overloading the muscle with something it has not before experienced.

Progressive Tension Overload creates adaptation.