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Thread: test e tren a bulking regime...

  1. #1
    Join Date
    Dec 2011
    Location
    Australia
    Posts
    111

    test e tren a bulking regime...

    hey, I posted my test e tren a cycle a few weeks ago.

    weeks 1-12 test e 500mg/week
    weeks 5-12 tren a 350mg/week

    this is my workout plan for on cycle. pretty similar to my current off cycle regime, just a little more intense.

    Monday - Chest, abs
    Tuesday - Legs
    Wednesday - Off
    Thursday- Back, abs
    Friday - Shoulders
    Saturday - Arms, calves
    Sunday - Off

    Chest, Abs

    Incline Bench. ​​​4 sets, 6 – 10 reps
    Decline Bench​​​ 4 sets, 6 – 10 reps
    Flat Bench​​​ 3 sets, 6 – 10 reps
    Cable Crossover Low​​ 3 – 4 sets, 8 – 12 reps
    Close Grip Incline Press.​​3 – 4 sets, 8 – 12 reps
    Cable Crossover High​​ 3 – 4 sets, 8 – 12 reps

    Machine or Cable Abs​​ 3 sets, 15 – 20 reps
    Hanging Pike. ​​​3 sets, 15 – 20 reps
    Plate Oblique​​​ 3 sets, 15 – 20 reps

    Legs

    Squat. ​​​​4 sets, 6 – 10 reps
    Deadlift​​​​ 4 sets, 6 – 10 reps
    Leg Press​​​ 3 sets, 8 – 12 reps
    Leg Extension. ​​​3 sets, 8 – 12 reps
    Leg Curl. ​​​​3 Sets, 8 – 12 reps

    Back, Abs

    Wide Grip Lateral Pulldowns​ 4 sets, 6 – 10 reps
    Close Grip Seated Row​​ 4 sets, 6 – 10 reps
    Close Grip Lateral Pulldowns​ 4 sets, 6 – 10 reps
    Wide Grip Seated Row​​ 3 sets, 8 – 12 reps
    Lying Dumbbell Raise. ​​3 – 4 sets, 8 – 12 reps
    Straight Arm Pulldown​​ 3 sets, 8 – 12 reps

    Machine or Cable Abs​​ 3 sets, 15 – 20 reps
    Hanging Pike​​​ 3 sets, 15 – 20 reps
    Plate Oblique​​​ 3 sets, 15 – 20 reps

    Shoulders

    Dumbbell Shoulder Press​ 4 sets, 6 – 10 reps
    Dumbbell Side Raises​​ 4 sets, 8 – 12 reps
    Behind Head Shoulder Press. ​4 sets, 8 – 12 reps
    Cable Side Raises​​ 3 sets, 8 – 12 reps
    Smith Shrugs​​​ 3 sets, 15 reps
    Dumbbell Shrugs. ​​3 sets, 8 – 12 reps

    Arms, Calves

    Hammer Curls​​​ 4 sets, 8 – 12 reps
    Dumbbell Curls​​​ 4 sets, 8 – 12 reps
    Rope / Bar Cable Curls​​ 4 sets, 8 – 12 reps
    Skull Crushers​​​ 4 sets, 8 – 12 reps
    Tricep Bar Extension. ​​4 sets, 8 – 12 reps
    Tricep Rope Extension​​ 4 sets, 8 – 12 reps
    Wrist Curls​​​ 3 sets, 12 – 15 reps
    Seated Calf Press​​ 3 sets, 15 reps
    Standing Calf Raise​​ 3 sets, 15 reps

    Constructive criticism please.... Cheers!

  2. #2
    Join Date
    Dec 2011
    Location
    Australia
    Posts
    111
    I should mention some of the exercises in the 8-12 rep range are done with slightly lighter weights and supersetted.
    Hope the format turned out alright... I typed it up on iPhone :S

  3. #3
    Join Date
    Dec 2011
    Location
    Australia
    Posts
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    anyone wanna comment?

  4. #4
    Join Date
    Sep 2012
    Location
    boston ma
    Posts
    121
    You have alot of exercises for someone trying to bulk up id stay away from super sets and go heavy and low reps

  5. #5
    Join Date
    Dec 2011
    Location
    Australia
    Posts
    111
    yeah most of my main exercises are heavy and low rep. I say 6-10, usually squeeze 7 or 8 really heavy and maybe 1 or 2 more in other areas. each body part has a few main movements, heavy and low. the few sets of 8-12s are just for that extra burn I sometimes don't feel when going heavy.. no good still?

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