Im changing up my routine. What do you guys think? Im 30 yrs old. About 15 years lifting experience. 190 pds, 5'10, 9% bodyfat. Just began my second cycle. First was 250mg test e for 8 weeks. Second cycle 500mg test e 9 weeks. I do a lot of different stuff for abs. I think I will do two on one off.

Day One
Bicep Tricep
Machine Curl Skullcrusher
4 sets 8-10 reps 4 sets 8-10 reps
D.B. Curl Face Smasher
4 sets 8-10 reps 4 sets 8-10 reps
Concentration Curl Cable Pressdown
4 sets 8-10 reps 4 sets 8-10 reps

ForeArms
4 sets 8-10 reps Calf
Seated donkey Raise
4 sets 15 reps
Abs Bent Over Calf Raise
4 sets 15 reps



Day Two

Chest Back

Bench Press 50 Pull ups
4 sets 8-10 reps Bentover Row
D.B. Incline Press 4 sets 4 sets 8-10 reps
4 sets 8-10 reps D.B. Row
Pull Overs 4 sets 8-10 reps
4 sets 8-10 reps

Abs

Day Three

Quads Hamstring

Squat or Deadlift Single Leg Curl
6 sets 3-12 reps 4 sets 8-10 reps
Quad Extension Straight Leg Deadlift
4 sets 8-10 reps 4 sets 3- 12 reps

Superset
Lying Hamstring Curl (4 sets 8-10 reps)
Smith Machine Squat (4 sets 20 reps)




Day Four



Shoulder Calf

Seated Shoulder Press Donkey Calf Raise
4 sets 8-10 reps 4 sets 15 reps
Heavy Upright Row Seated Toe Raise
4 sets 3-10 reps 4 sets 15 reps
Push Press
4 sets 3-10 reps
Lateral D.B. Raise
4 sets 8-10 reps ABs