
Originally Posted by
blazerelf
Hi everyone well as you guys can see by my tittle this is going to be my 1st cycle and well I want the opinion of experienced people on this so please comment I will accept any type of comment if they r wise and inteligent, no matter how rude it may sound (just don't be so mean please!).
This are my stats:
-hight:around 5.8-5.10(sorry for imprecise measure but take me as i was 5.10 which is a harder gainer)
-weight:130lb-BF%(having proble to find a precse source but its around 12% or less as estimate)
-life style:active life style(do sports,love to walk and move.
-years workingout:2 and half years.
As you may see im a skinny person,my methabolism is very fast ive worked very hard to gather 10lb (120-130).
My workout routine
Monday-chest
Bench press
Pec deck
Incline dumbell press
Decline bench press
Tueday-Leg Squats, Lunges, Leg Press, throw some heavy compound movements in there.
Leg extension
Lying leg curl
1 leg calf raise
Back squat
Wednesday-Back/triceps I don't like doing back the day after legs. Swap Deadlifts for goodmornings.
Shrug
Uni extension
Bent over row
pushdown
Wide grip pull down
Barbell goodmorning
Thursday-shoulder/abs I like doing 2 compound movements for shoulders (military press, arnold press) and 1 or 2 secondary exercises (front raise, lateral raises). I also don't like behind the neck presses, but if its ok on your shoulders I guess go for it.
Front raise
Decline crunch
Rear delt row
Side bend
Behind neck press
Flat crunches
Friday-biceps/forearm Not a fan of a biceps/forearm only day, but if you're set on it, I like doing at least 9 sets for biceps.
Concentrated curl
Wrist flexion
Preacher Curl
Wrist extension
Saturday and sunday
Free day!
I willl be doing super sets;straight after i end a exercice ill do the other which is focusing a very different muscle and the so will come the rest example decline crunch and right away decline crunch and the I will have my rest and repeat this 3 times to acomplish my set.
**pROBABLY many of u may wonder why chest by itself on monday since most do chest with tricep but my reason is that i want a special focus on my chest muscle and I put leg after since bench works almost all top muscle so the leg as next exercice will give time for them to recover(since bench doesn't tension all of the mas strongly as to chest and tricep for syang some)