Workout routine when on cycle

**BigandStrong** · 06-09-2009, 03:46 PM

Here's my workout that Im gunna do while on cycle. Rate it if you wish and provide suggestions.

Monday: Chest

Barbell Bench Press - 3x8-12
Incline Bench Press - 3x8-12
Dumbbell Flys - 7x8-12

Tuesday: Arms

Alternating Dumbbell Curls - 3x8-12
Preacher Curls - 3x8-12
Barbell Curls - 7x8-12
Dumbbell Extensions - 3x8-12
Dips - 3x8-12
Lying Tricep Extensions - 7x8-12

Wednesday: Shoulders

Arnold Presses - 3x8-12
Military Press - 3x8-12
Lateral Raises - 3x8-12

Thursday: Back

Chins - 3 sets to Failure
Barbell Rows - 3x8-12
Dumbbell Rows - 3x8-12
Deadlifts - 3x10,8,6,4

Friday: Legs

Leg Extensions - 2x20
Squats - 4x20,15,10,6
Leg Curls - 3x8-12
Leg Extensions - 7x8-12

**Johnny Sinn** · 06-10-2009, 01:56 AM

Here is my opinion. Volume looks ok and I assume u are warming up properly. I would do chest mon, back tues, shoulders wed, legs thur and arms fri. Give yourself some rest from the push workouts. U at least have a day off in between chest, shoulders etc.

**jbm** · 06-10-2009, 03:03 AM

Originally Posted by BigandStrong

Here's my workout that Im gunna do while on cycle. Rate it if you wish and provide suggestions.

Monday: Chest

Barbell Bench Press - 3x8-12 4 sets
Incline Bench Press - 3x8-12 4 sets
Dumbbell Flys - 7x8-12 4 sets

Tuesday: Arms

Alternating Dumbbell Curls - 3x8-12 4 sets
Preacher Curls - 3x8-12 4 sets
Barbell Curls - 7x8-12 4 sets
Dumbbell Extensions - 3x8-12 4 sets close grip b-press
Dips - 3x8-12 4 sets
Lying Tricep Extensions - 7x8-12 4 sets

Wednesday: Shoulders

Arnold Presses - 3x8-12 4 sets
Military Press - 3x8-12 4 sets
Lateral Raises - 3x8-12 4 sets
I would add shrugs 4 sets
Thursday: Back

Chins - 3 sets to Failure 4 sets
Barbell Rows - 3x8-12 4 sets
Dumbbell Rows - 3x8-12 4 sets
Deadlifts - 3x10,8,6,4 4 sets

Friday: Legs

Leg Extensions - 2x20 4 sets 10-12
Squats - 4x20,15,10,6 4 sets 12,10,8,6
Leg press 4 sets
Leg Curls - 3x8-12 4 sets
Leg Extensions - 7x8-12 Change to stiff leg deadlifts 4 sets

plus warm up high reps light weight

***t-gunz*** · 06-10-2009, 05:16 AM

[quote=BigandStrong;4682975]Here's my workout that Im gunna do while on cycle. Rate it if you wish and provide suggestions.

Monday: Chest

Barbell Bench Press - 3x8-12 swap between BB and DB
Incline Bench Press - 3x8-12 swap between BB and DB
decline bench press 3 sets
Dumbbell Flys - 7x8-12 3 sets 8-12

Tuesday: Arms

Alternating Dumbbell Curls - 3x8-12
Preacher Curls - 3x8-12
Barbell Curls - 7x8-12 3 sets
Dumbbell Extensions - 3x8-12
Dips - 3x8-12
Lying Tricep Extensions - 7x8-12 3 sets
other wise to many exercise for small muscle groups there still alot there now

Wednesday: Shoulders

Arnold Presses - 3x8-12
Military Press - 3x8-12
Lateral Raises - 3x8-12
bent over lateral raises 3 sets

Thursday: Back

Chins - 3 sets to Failure
Barbell Rows - 3x8-12
Dumbbell Rows - 3x8-12
Deadlifts - 3x10,8,6,4

Friday: Legs

Leg Extensions - 2x20
Squats - 4x20,15,10,6
Leg Curls - 3x8-12
calf raises 3 sets
stiff leg deads sets

this is just my option. i agree with jbms of course. everyone will give you different results. but it's good for you to have options.

good luck

**BigandStrong** · 06-10-2009, 09:30 AM

The reason I have 7 sets for some exercise is for Fascial Stretch training. http://fst-7.com/ What do you guys think about it?

**BigandStrong** · 06-12-2009, 01:06 PM

Monday: Chest

Barbell Bench Press - 4x8-12
Incline Bench Press - 4x8-12
Dumbbell Flys - 4x8-12

Tuesday: Back

Chins - 4 sets to Failure
Barbell Rows - 4x8-12
Dumbbell Rows - 4x8-12
Deadlifts - 4x10,8,6,4

Wednesday: Shoulders

Arnold Presses - 4x8-12
Military Press - 4x8-12
Lateral Raises - 4x8-12
Barbell Shrugs - 4x8-12

Thursday: Legs

Leg Extensions - 2x20
Squats - 4x12,10,8,6
Leg Curls - 4x8-12
Leg Extensions - 4x8-12

Friday: Arms

Alternating Dumbbell Curls - 4x8-12
Preacher Curls - 4x8-12
Barbell Curls - 4x8-12
Close-Grip Bench Press - 4x8-12
Dips - 4x8-12
Lying Tricep Extensions - 4x8-12

Took a bit of everyones advice.

**yoslim** · 06-15-2009, 11:54 PM

how much rest do you take between sets ?

**BigandStrong** · 06-22-2009, 07:48 AM

bout 1 minute. is that good enough?

**Reed** · 06-22-2009, 10:51 AM

Yeah I like the split MUCH better on post 6 then your first post. What about rear delts???

**eatrainrest** · 06-22-2009, 11:01 AM

Originally Posted by BigandStrong

bout 1 minute. is that good enough?

dependso n your goals and recovery HR. try soemthing liek between 1-1:30 with smallerm uscle groups and wtih legs 2:00

**eatrainrest** · 06-22-2009, 11:03 AM

regarding splits, i would also throw a day break in between and make that a 3 days on 1 off, or change it to a 4 day split combining shoulders and arms

**Little Herc** · 06-23-2009, 06:45 PM

I was just wandering but when i go to the gym i take my time in between sets on days i don't have anything to do. Anything wrong with that. I might screw around for 5 minutes sometimes.