training tips to get the best out of my cycle!!!

[lostboy74]

I have been in the gym consistently for 3 years now and have always had help changing up my workouts from friends or trainers that workout where I do. I recently started an eq, test cycle and wanna reap the full benefits while on cycle for the next 12 weeks...my current workout looks like this

monday:chest, biceps
incline db press 4x8-12
db pull overs 4x 8-12
flys/cable crossovers 4x8-12
bbcurls 4x8-12
incline db curls
standing concentration curls

tuesday:back, triceps
bent over bb rows 4x 8-12
sitting cable rows 4x8-12
pullups 4 to fail
skull crushers 4x12-15
bench dips 4x 12-15
cable pulldowns 4x12-20
weighted dips+25lbs 4x12

Thursday:legs calves
squats 4x 8-12
deads 4x 8-12
leg extensions 4x8-12
standing calf raises
seated calf raises

some one please help me out, id like to add some pounds to my frame and i feel that i am eating right but what can i do to change up my workout inorder to get the most out of this cycle...?

[Little Herc]

I would add another day in there and get some shoulder movements in there.

[lostboy74]

thanks herc...are my rep ranges ok?

[scorpion62]

Hi lostboy I would swap biceps and triceps around and your rep range fine

[lostboy74]

cool, thanks guys....much appritiated...

[ranging2]

Hi lostboy I would swap biceps and triceps around and your rep range fine

disagree

i think your bicep and tricep setup are fine

however i think their should be more rest between your first 2 workouts

give them atleast a days rest

preferably 2 days rest between them

just becuase you hit your arms in both a very short time space, both directly and indirectly

IMO a 4 day split would be better for you

something like this

Monday:chest, biceps
Tuesday: rest
wednesday: back
thursday: shoulders, triceps
Friday: rest
saturday: legs, calves
sunday: rest

if training legs and calves on a saturday is inconvenient, then you can put it on friday

IMO i think this split will allow you to train harder, and recover better