my workout please give advise

**hockeyguy** · 07-12-2008, 10:38 PM

Ok guys running test e 500mg per week into 5th week. Looking to bulk up to 190.
31
5'8
172
bf?
Diet 3300 cals. 345 protein. 205 carbs. 60 fats. increase as I gain.
Mon.
Chest
Tues
Bi's/Tri's
Wed
Shoulders/back
Thurs
Legs/Abs
Fri
Off
Take a day off and back at it so 4 on 1 off.
Set of 3 with reps of 6-8.

**inheritmylife** · 07-12-2008, 10:52 PM

Have a general ider of your bodyfat...

I think 18 lbs is a little much. I think 12 pounds of lean mass might work if you weigh 250-275.

Shoulders and back sucks IMO.

If you're on a split, I suggest splitting those onto separate days.

**scottythebody** · 07-12-2008, 11:35 PM

If you do close grip bench for your tris, you might want to consider moving your arms day later in the week. I don't like doing close grip the day after chest when my chest is still sore

**hockeyguy** · 07-12-2008, 11:59 PM

Bf I'd say10-12? I don't plan on putting the 18 pounds on just my first cycle this would be over 2-3 cycle but the big thing is making sure I hold that gain too. Shoulder/back suck how would you lay it out?

I do close grips on occassion I'll switch it up from time to time.

Thanks for the imput guys.

**inheritmylife** · 07-13-2008, 06:27 PM

Shoulders and back are important muscle groups. I'd say back is more important than chest. It certainly comprises a greater portion of your body. But you have chest on its own day and back with another relativley large muscle group, shoulders. If you are going to be doing a 4 day split, I'd suggest splitting them up.

**hockeyguy** · 07-13-2008, 07:08 PM

inheritmylife. Could you give me a good idea of how you would split all the muscle groups even if it would be better to do a 3 on 1 off? Like I say I'm looking to bulk up. Thanks for any help you can provide.

**AdamGH** · 07-13-2008, 07:23 PM

Originally Posted by hockeyguy

Ok guys running test e 500mg per week into 5th week. Looking to bulk up to 190.
31
5'8
172
bf?
Diet 3300 cals. 345 protein. 205 carbs. 60 fats. increase as I gain.
Mon.
Chest
Tues
Bi's/Tri's
Wed
Shoulders/back
Thurs
Legs/Abs
Fri
Off
Take a day off and back at it so 4 on 1 off.
Set of 3 with reps of 6-8.

If you want to do it that way.. pair it up like shoulders/tri's, back/biceps.

**inheritmylife** · 07-13-2008, 07:43 PM

You can do a 3 on 1 off and have any number of days in your split. If you feel you need a day off to carb up or rest or whatever, take it. You could go 4 on 1 off one week and 2 on 2 off the next week. I'm not suggesting that as a routine, but I'm saying your bodies needs don't give a shit about convenience.

As I'm sure you're aware dude, most prefer a 5 day split, typically Monday through Friday. It's convenient. You get the weekends to relax from training (maybe), and relax from the shitty job. Stress is very catabolic, so there may be some sense to that.

If your workouts revolve on a 4-day split, shoulders and back isn't optimal IMO.

You could try chest/bis, shoulders/tris, back, legs. Not necessarily in that order. Guys usually make legs the last day of the week. I think they do it because they want a developed upper body vs a lower on. Nothing wrong with that, unless your legs suck.

**hockeyguy** · 07-13-2008, 09:29 PM

Great advise guys thanks. I'll make the tweaks.

**Jfew44** · 07-13-2008, 09:35 PM

You're working your tris three days in a row bro. Ouch. Maybe switch that up a little

**hockeyguy** · 07-13-2008, 10:22 PM

I think what I'm going to try this week is Day 1 = Chest/Tri's, Day 2 = Sholders/Bi's, Day 3 = Back/Abs, Day 4 = Legs, Day 5 = rest, Day 6 = start again. See what I feel like in and out of the gym with this routine and work from there. But lets say I wanted to run the 5 day split would day 6 just be Chest/Tri's again with a few different workouts?