I'm staring week 11 of 12 of a test-e cycle and have gotten great gains so far but I'm bored with 1/1/2 hours in the gym adn kinda burned out right now. Anyway, I've always loved this workout by Arnold:

Chest/Back Day

Bench Press - 4 sets - reps 3-5
Incline Bench Press - 3 sets - reps 3-5
Pullovers - 3 sets - reps 3-5
Chinups (currently as many sets as it takes me to hit 30 reps- which is 3)
Bent over Barbell Rows - 3 sets - 3-5 reps
Deadlifts (10,6,4 - reps. I use straps and go heavy as I can.)
Crunches or Reverse Crunches (depending on what I did last)
Cardio - working up to 10 mins cardio every other day atm.

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Shoulders/Arms Day

Clean and Presses - 3 sets of 3-5
Lateral Dumbbel lRaises - 3 sets of 3-5
Heavy Upright Rows - 3 sets of 10,6,4 reps respectively
Push Presses - 3 sets of 6,4,2 reps respectively

Standing Barbell Curls - 3 sets of 3-5 reps
Seated Dumbbell Curls - 3 sets of 3-5 reps
Close Grip Bench Presses - 3 sets of 3-5 reps
Standing Tricep Extensions - 3 sets of 3-5 reps

Wrist Curls - 3 sets of 6-8 reps
Reverse Wrist Curls - 3 sets of 6-8 reps

5 sets of 25 crunches or reverse crunches depending on the day before

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Legs Day

Squats - 4 sets of 3-5 reps
Lunges - 3 sets of 3-5 reps
Lying Leg Curls - 3 sets of 3-5 reps
Standing Calf Raises - 4 sets of 6-8 reps
Straight Leg Deadlifts - 3 sets of 10,6,4 reps respectively
Good Mornings - 3 sets of 10,6,4 respectively

The crunches


What do you think about switching to this for the next six maybe four days a weeks and incorporating some jiu jitsu on the off days. I'm thinking about lifting M/Wed/Fri and doing jits on tues.thurs. sat? Any Ideas. I'd like to keep gaining but rip off some fat. I am an ecto!