I am on about week 6 with my 250/Sus every third day. I am about to add in my Winny shots ED for the remaining 6 weeks. And maybe throwing in the Anavar also. I've gained about 15 pounds so far and have noticed stregnth gains. Still trying to build up the chest/arms. Alot went to my shoulders. And at the same time cut down my BF. I think I'm about 11-12 right now. Do I need to add in more cardio? And any other suggestions of what to add and get rid of in my workout? Trying to change it up some. Thanks 29y/203
Day 1 Chest/Biceps
Flat Bench BB- warmup x 10, then heavy 4,6,8,8
Incline Bench BB- 6,8,8
Decline Bench BB-6,8,8
Flys- 3x10
Preacher curl-6,8,10
Incline curl-2x14
Concentration-3x10
Short BB curl-6,8,10
21's or dumbell curl for final
Day 2 Shoulders/Forearms
Overhead BB- 3x10
Standing dumbell raises-6,8,8
Rotator cuff cable-3x10
Overhead dumbell-3x10
BB Shrugs: 3x10
Upright Rows: 2x10
Front wrist curls: 2x10
Rear wrist curls: 2x10
Day 3 Cardio/Abs
HIIT 25 min run/walk
Various types of abs (need advice)
Day 4 Back/Triceps
Weighted Pullups- 3x10
One arm row- 3x10
Wide grip row- 2x10
Close grip row- 2x10
Pulldowns- 3x10
Pullovers- 3x10, to dumbell kickbacks
Pushdown- 3x10, to one arm overhead, dips
Weighted dips-3x10
Day 5 Legs/Calves/Cardio
Squats- 3x10
Leg Press- 3x10
Leg Extensions- 3x10
Leg Curls- 3x10
Two different calve excercises- 3x10 each
HIIT Run- 20min run/walk
Day 6 Off/ then repeat
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