Routine is for Mass and Strength.

Warm up: 5 minute walk on Treadmill + warm up sets.

Monday: Legs
Back Squats 4x 4-6 reps
Hack Squats 3x 8-12
Leg extensions 3x 10-12
Standing Leg Curl 3x6-8
Walking Lunges 3x



Tuesday: Chest, Tris
Barbell Flat Bench 4x6-8
Incline Dumbells 3x8-10
Close grip BP 3x 6-8
Body Weight Dips 4x
Rope/Bar pushdowns 3x
+
30 Minutes cardio Full Incline walk


Wednesday:
OFF

Thursday: Back, Traps
Pullups/Chinups 4x BW
Deadlifts 4x 4-6
One Arm row 3x 8-10
Lat Pulldown 3x 8-12
Shrugs 4x Heavy

Friday: Shoulders, Bis, Calves
Military press 4x 6-8
Side raise 3x 8-10
Rear delt machine 3x 8-10
Standing Barbell curl 4x8-10
Hammer Curl 3x8-10
Standing Calf raise 3x
Seated Calf raise 3x
+
30 Minutes cardio Full Incline walk

Saturday: OFF
Sunday: OFF

Currently not on any gear, Actually 3 weeks in on PCT.
Strength is retaining very well. Have lost some size but majority has been water.

I also train Forearms/Grip 2x a week with Captain of Crushers Grippers [#s 1,2 grippers] and Reverse and Regular wrist curls.
Neck 1x a week With Neck Harness
Also Train boxing and wrestling technique.


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Input/Feedback appreciated.