Originally Posted by
tembe
Hey eatrainrest,
I was wondering if you could critique my workout? I am also using the Slingshot Training System. This is the blast workout phase with high volume training.
Deload I will cut the volume in half for a week.
Please let me know if its overtraining? Also taking 500mg Test E and 40mg Dbol
I am currently bulking,
FAILING IN THE 6-10 REP RANGE
Tuesday – Chest and Abs
Warm up – 1 set of Dumbbell Flat Bench Press
4 sets of Dumbbell Flat Bench Press, 10, 8, 6, 4 reps
3 sets of Incline Dumbbell Press, 10, 8, 6 reps
3 sets of Decline Dumbbell Press, 10, 8, 6 reps
3 sets of Machine Press, 10, 8, 6 reps
3 sets of Machine Crunches, 10, 8, 6 reps
3 sets of Crunches, 10, 8, 6 reps
looks good
Wednesday – Back
4 sets of Deadlifts, 10, 8, 6, 4 reps
4 sets of Lat Pull Downs, 10, 8, 6, 4 reps
3 sets of Seated Cable Rows, 10, 8, 6 reps
3 sets of Pull ups, 10, 8, 6 reps
good id do pullups after deads
during back workouts, you use traps and posterior delts, i would do a 4 day split and break here... then do delts traps combined with biceps and triceps.... and drop abs you should be fine 1x weekly just do up to 8 sets and during deload do 4
Thursday – Shoulders, Traps and Abs
Warm up – 1 set of Dumbbell Press
3 sets of Dumbbell Press, 10, 8, 6, reps
3 sets of Clean and Press, 10, 8, 6 reps
3 sets of Military Press, 10, 8, 6 reps
2 sets of Front Dumbbell Raises, 8, 6 reps
3 sets of Upright Rows, 10, 8, 6 reps
drop the front dumbell raises, and/or add in a posterior delt movement and keep the rest
3 sets of Dumbbell Shrugs, 10, 8, 6 reps
3 sets of Machine Crunches, 10, 8, 6 reps
3 sets of Crunches, 10, 8, 6 reps
Friday – Rest Day
Saturday – Biceps and Triceps
Warm Up – 1 set of Dumbbell Curls
4 sets of Dumbbell Curls, 10, 8, 6, 4 reps
3 sets of Barbell Curls, 10, 8, 6 reps
3 sets of Incline Dumbbell Curls, 10, 8, 6 reps
Warm Up – 1 set of Triceps Cable Pressdowns
3 sets of Triceps Cable Pressdowns, 10, 8, 6 reps
3 sets of Skullcrushers, 10, 8, 6 reps
3 sets of Dips
4 sets of Dumbbell One-Arm Wrist Curls, 12, 10, 8, 6 reps
4 sets of Behind-The-Back Wrist Curls, 12, 10, 8, 6 reps
good just combine this with delts day
Sunday – Legs
Warm Up – 1 set of Squats
4 sets of Squats, 10, 8, 6, 4 reps
4 sets of Leg Press, 10, 8, 6 reps
4 sets of Leg Curls, 10, 8, 6, 4 repsswap this with leg ext
4 sets of Leg Extensions, 10, 8, 6, 4 reps
4 sets of Seated Calf Raises, 10, 8, 6, 4 repscould do more calf sets during reload
Monday – Rest Day