Routine for 2nd cycle. Critique please.

[Damienm05]

Stats:
- 24 yo
- 6'1"
- 207 lbs.
- ~8% bf
- 5 years training

Goal:
- Maintain 7-9% while adding as much LBM as possible

Cycle:
- Weeks 1-10: 500 mg test e/wk
- Weeks 8-12: 50mg oral winstrol/ed
- Weeks 12-16: Nolva/clomid PCT
- A-dex @ .5mg/e3d, if needed.

Notes:
-My gym routine is a 5-day split. I will be listing the 5 days as A through E. I change it up every other week as to encompass the movements and variation I want without over-training. As such, days will be listed as 1 and 2.
- Cardio is 60 minutes Stairmaster at 65% of max.

Monday - Chest/Cardio:

A1:
Decline BB press, wide-grip (index finger on line): 12/10/8/6
Flat DB press: 10/8/6
Incline DB press: 10/8/6
Incline DB flies: 12/10/8

A2:
Flat BB press, wide-grip: 10/8/6/4
Incline DB press: 10/8/6
Hammer strength decline press: 12/10/8
Cable flies, decline: 12/10
Cable flies, incline: 12/10

Tuesday - Back/Cardio

B1:
Bent over BB row: 10/8/6/4
Wide-grip chins: 3 X Failure
Close-grip pull-downs: 12/10/8
DB bench row: 12/10/8
Deads: 8/6/4/2

B2:
Bent over BB rows, palms up: 10/8/6/4
Neutral grip chins w/ negatives: 3 X Failure
Wide-grip lat pull-downs: 12/10/8/6
Seated cable row: 12/10/8
Deads: 8/6/4/2

Wednesday - Legs

C1:
BB squat: 12/10/8/6
Straight-leg deads: 16/14/12/10
Angled leg press: 12/10/8
Walking DB lunges: 3 X 20
DB step-ups: 3 X 20

C2:
BB squat: 12/10/8/6
Prone leg curl: 16/14/12/10
Leg extension: 12/10/8
Leg crank: 4 sets. One set = 24 consecutive weightless squats, followed by 24 consecutive alternating leg lunges, followed by 24 consecutive step-ups.

Thursday - Arms/Cardio

D1:
Straight BB curl, wide-grip: 12/10/8/6
Cable curls: 12/10/8
Alternating arm hammer curl: 12/10/8

Overhead DB extension: 12/10/8/6
DB kickbacks: 16/14/12
Rope push-downs: 12/10/8
Reverse grip one-arm push-downs with negatives: 12/10/8

D2:
EZ bar preacher curl: 12/10/8/6
Incline DB alternating arm curl: 12/10/8
DB hammer curl to inner chest: 10/8
DB hammer curl to outer chest: 10/8

Incline EZ bar preacher curl: 12/10/8/6
Decline close-grip bench: 12/10/8/6
Dips: 3 X Failure

Friday - Shoulders/Cardio

E1:
DB reverse-incline rear delt raises: 20/16/14/12
DB shoulder press: 12/10/8/6
BB shoulder press: 10/8/6/4
BB upright row: 12/10/8/6
DB side raises: 12/10/8
DB front raises: 12/10/8

E2:
Rear delt cable reverse-flies: 20/16/14/12
BB shoulder press: 10/8/6/4
Arnold press: 14/12/10/8
DB upright row: 12/10/8/6
One arm cable side raises: 12/10/8
Front plate raises: 12/10/8

Saturday - Core/Abs/Cardio

Full-decline sit-ups: 3 X Failure
Leg-lifts: 3 X failure
High cable wood chop: 16/14/12/10
Low wood chop: 16/14/12/10

Sunday - Rest


Tear it up.

[Damienm05]

And yes, I don't train my traps or calves directly. My traps are actually ahead of the rest of my physique and often sore. While my calves maintain proportional and defined.

[HawaiianPride.]

Never got around to glancing at your training regimen but the cycle looks g2g.

[Damienm05]

Bump. Really wanna do this 1 right.

[Noles12]

I dont like legs after back

[Damienm05]

I dont like legs after back

Noted. I was putting it together that way factoring in the use of AAS into recovery time but that's silly. I'm not recovered post-deads now by the next day and I shouldn't assume I will be on test.

Think I should switch legs with my misc core/cardio day and do em early saturday AM or have shoulders following back? Arms is a no-go as my bis are dead the day after and my tris will still be a bit sore from chest. I know my rear delts get hit a bit when doing back. Maybe move upright rows and other rear delt work to core/abs day? FML.

[Damienm05]

One last bump. Starting to feel good about this split though. That is, with legs on Saturday.