next bulk cycle workout program CRITIQUE

[ranging1]

okay im looking to put on another 10-12kg of muscle mass during my cycle, and keep 70% after my PCT

so keeping 8kg ill be happy with, i think this i realistic,

current stats off cycle
5'11
bf: 11-12%
weight 94kg

lifts
deadlift 220kg, 5 reps
bench press 140kg 3 reps
squat: 190kg 4 reps
dumbel shoulder press 46kg each arm
dumbell rows 65kg each arm
skull crushers 70kg 6 reps
dumbell curls 27kg 4 reps

as u can see weak biceps (triceps arent to bad), so need to get them up


cycle will be
400-500mg testerone ethanthate
400-500mg trenbelone ethanthate

^^^^ i put 400-500 becuase not to sure ho high i wanna run the dosages, prob start at 400 and raise it to 500 if not satisfied with results and recovery abilities

12 week cycle, week 1 both esters will be front loaded

during this cycle i would really like to bring out my arms since they are definetaly my lagging bodyparts and though i would like to gain size my goal is to gain ALOT of strength aswell

workout split atm

day1: chest
day2: lats, traps
day3: legs
day4: shoulders. triceps (front and middle)
day5: middle back, rear delts, calves
day6: biceps, forearms

rest days are taken when i feel i need them

workouts
chest 7-8 sets
2 sets dumbell press
2 sets decline press
2 sets flat bench
2 sets dumbell incline press

lats/traps
2 sets fixed pull down
2 sets weighted pull ups
2-3 sets barbell shrugs

legs
3 sets squats
2 sets 45 degree leg press
2 sets good mornings
2 sets seated leg curls
2 sets leg extensions

shoulders/ triceps
2 sets dumbell shoulder press
1 set behind the neck press
3 sets machine lateral raises
3 sets skull crushers
3 sets dumbell hammer grip skull crushers

middle back/ rear delts/calves
3 sets dumbell rows
2-3 sets barbell rows
3 sets standing calve raises

biceps/forearms
3 sets alternating curls
3 sets babrbell curls
2 sets reverse grip curls

opinions please, (biceps preferably) please no complaints about how i seperate my back days , it really works for me and have been getting great results consitantly by seperating them

all other critisisms will be happy to here

[ranging1]

bump can someone give me opinions? or suggestions

[Klimax]

What are rests and reps?

[ranging1]

rest days are taken when needed

i rest approx 3-4 minutes between each set to allow full ATP recovery and CNS rest (for strength training)

rep ranges 6-10 for all exercises, usually pyramided

[Klimax]

Imho you could do the last excercise with more reps and uncomplete recover.
Is your main goal size or strength?

[eatrainrest]

okay im looking to put on another 10-12kg of muscle mass during my cycle, and keep 70% after my PCT

so keeping 8kg ill be happy with, i think this i realistic,

current stats off cycle
5'11
bf: 11-12%
weight 94kg

lifts
deadlift 220kg, 5 reps
bench press 140kg 3 reps
squat: 190kg 4 reps
dumbel shoulder press 46kg each arm
dumbell rows 65kg each arm
skull crushers 70kg 6 reps
dumbell curls 27kg 4 reps

as u can see weak biceps (triceps arent to bad), so need to get them up


cycle will be
400-500mg testerone ethanthate
400-500mg trenbelone ethanthate

^^^^ i put 400-500 becuase not to sure ho high i wanna run the dosages, prob start at 400 and raise it to 500 if not satisfied with results and recovery abilities

12 week cycle, week 1 both esters will be front loaded

during this cycle i would really like to bring out my arms since they are definetaly my lagging bodyparts and though i would like to gain size my goal is to gain ALOT of strength aswell

workout split atm

day1: chest
day2: lats, traps
day3: legs
day4: shoulders. triceps (front and middle)
day5: middle back, rear delts, calves
day6: biceps, forearms

rest days are taken when i feel i need them

workouts
chest 7-8 sets
2 sets dumbell press
2 sets decline press
2 sets flat bench
2 sets dumbell incline press

lats/traps
2 sets fixed pull down
2 sets weighted pull ups
2-3 sets barbell shrugs

legs
3 sets squats
2 sets 45 degree leg press
2 sets good mornings
2 sets seated leg curls
2 sets leg extensions

shoulders/ triceps
2 sets dumbell shoulder press
1 set behind the neck press
3 sets machine lateral raises
3 sets skull crushers
3 sets dumbell hammer grip skull crushers

middle back/ rear delts/calves
3 sets dumbell rows
2-3 sets barbell rows
3 sets standing calve raises

biceps/forearms
3 sets alternating curls
3 sets babrbell curls
2 sets reverse grip curls

opinions please, (biceps preferably) please no complaints about how i seperate my back days , it really works for me and have been getting great results consitantly by seperating them

all other critisisms will be happy to here

you dont need a designated day for biceps...i would never train back and legs back to back.... i would use a 4 day split and combine biceps with something else

[ranging1]

Imho you could do the last excercise with more reps and uncomplete recover.
Is your main goal size or strength?

hmm okay might try that, goals are both strength and size, want both equally

you dont need a designated day for biceps...i would never train back and legs back to back.... i would use a 4 day split and combine biceps with something else

i train back and legs back to back becuase i dont deadlift often anymore, giving them a break for awhile

what would u combine biceps with? preferably not back becuase i always found biceps were fatugues if i trained them on back day

[eatrainrest]

hmm okay might try that, goals are both strength and size, want both equally



i train back and legs back to back becuase i dont deadlift often anymore, giving them a break for awhile
ok, but legs and back are your biggest regions and you risk overtraining your CNS so thats why i would not train them back to back
what would u combine biceps with? preferably not back becuase i always found biceps were fatugues if i trained them on back day
i agree dont do biceps with back, so combine an arms day with bis, tris, delts

bold

[ranging1]

cool cheers shall do

thanks for the help