on cycle workout critique

[gthom47]

i am planning on starting a cycle of just test e for 12 weeks in july and wanted to make sure my workout looked good for it.

Monday- Chest
Bench press- 4 sets pyramid 10-4
Incline db press- 4 sets pyramid 10-4
Flat bench db fly- 5x 6-10
Weighted Dips- 5x6-10
DB Pull Over- 5x6-10

Tuesday: Back
Deadlift- 4 sets 10,8,6,4
Weighted Wide Grip Chin Ups- 5xfailure
Bent Over Barbell Row- 5 sets 10,8,6,6,4
Seated Cable Row- 4x8-15
Lat Pull Down- 4x8-15
Hyperextensions- 5x8-15

Wednesday:
Cardio- 30-45min LISS
Abs- bodyweight routine

Thursday: Shoulders
Seated Military Press- 4 sets 10,8,6,4
Arnold Press- 4 sets 10,8,6,4
Barbell Upright Row- 3x8-10
DB Lat Raise- 3x10-12
Superset Bent Over DB Lat Raise- 3x10-12
DB Shrug- 4x8-10

Friday: Arms
Standing Barbell Curl- 4x8-12
Incline DB Curl- 4x8-12
Preacher Curl- 4x10
Triceps Push Down- 4sets 15,12,10,8
Skull Crusher- 4x8-12
Superset press- 4x8-12
Bench Dips- 2x 8,12,failure(Arnold routine)
Barbell Wrist Curls- 4x8-12

Saturday: Legs, Abs
Squat- 5sets 10,8,6,6,4
Leg Press- 5x8-10
Extensions- 4x8-12
Curls-4x8-12
Calf Raises-4x8-12
Weighted Incline Sit up- 5x10-15
Hanging Knee Raise- 5x8-12
Lying Leg Raise- 4x10

Sunday:
Cardio- HIT
Abs- body weight routine

[gthom47]

anyone?

[Windex]

At a glance, you have way to many exercises and way too many reps. As well, you need more rest time between abs so move saturdays routine to a different day. You also don't need to go crazy with ab exercises. At the end of the day, you need a low bodyfat % to have a rockin' 6pack. I don't want to give you any wrong advice so I can't comment too much more than that but I'm sure one of the more experienced members will help you out.

[gthom47]

ok anyone else have anything/ ways to change it?

[|2ogue]

i am planning on starting a cycle of just test e for 12 weeks in july and wanted to make sure my workout looked good for it.

Monday- Chest
Bench press- 4 sets pyramid 10-4
Incline db press- 4 sets pyramid 10-4
Flat bench db fly- 5x 6-10
Weighted Dips- 5x6-10
DB Pull Over- 5x6-10

Tuesday: Back
Deadlift- 4 sets 10,8,6,4
Weighted Wide Grip Chin Ups- 5xfailure
Bent Over Barbell Row- 5 sets 10,8,6,6,4
Seated Cable Row- 4x8-15
Lat Pull Down- 4x8-15
Hyperextensions- 5x8-15 ---- I'd drop these

Wednesday:
Cardio- 30-45min LISS
Abs- bodyweight routine

Thursday: Shoulders
Seated Military Press- 4 sets 10,8,6,4
Arnold Press- 4 sets 10,8,6,4
Barbell Upright Row- 3x8-10 ------ maybe drop these
DB Lat Raise- 3x10-12
Superset Bent Over DB Lat Raise- 3x10-12 ------ I'd drop the superset here. just do the side laterals, then the bent over laterals
DB Shrug- 4x8-10

Friday: Arms
Standing Barbell Curl- 4x8-12
Incline DB Curl- 4x8-12 -------- swap for standing dumbell curls
Preacher Curl- 4x10 ------- drop these
Triceps Push Down- 4sets 15,12,10,8
Skull Crusher- 4x8-12
Superset press- 4x8-12 ------- no superset needed
Bench Dips- 2x 8,12,failure(Arnold routine)
Barbell Wrist Curls- 4x8-12

Saturday: Legs, Abs
Squat- 5sets 10,8,6,6,4
Leg Press- 5x8-10
Extensions- 4x8-12 --------- do these 1st as only really any good for warming up, as mostly a shaping exercise
Curls-4x8-12
Calf Raises-4x8-12 --------- add in another claf exercise
Weighted Incline Sit up- 5x10-15
Hanging Knee Raise- 5x8-12 --------- drop
Lying Leg Raise- 4x10 ---------- drop

Sunday:
Cardio- HIT
Abs- body weight routine

I haven't spent a huge amount of time here, so others may be able to help more, but its 2.30 am now while i'm typing this, and i'm off to bed
As Windex said, don't overdo the abs, they're a muscle like any other and need rest and time to grow. Also keep the sets to 3-4 imo with a warm up set too.
Good luck with the course.

[|2ogue]

Also add in stiff legged deadlift to leg routine for your hams.

[gthom47]

i never really liked stiff legged deadlifts. i have leg curls in there, should i still add another lift for it? ok i would take out the bodyweight ab routines.