New split for PCT ????'s

[Sfla80]

Ok well about to start my pct this coming monday. And looking to change my 5 day split into a 4 day. and looking for options.

Here is current:

Monday: legs
Tuesday: chest
Wedsday: back
Thursday: off
Friday: shoulders
Saturday: Cardio only
Sunday: Arms (bis/tris)

Thinking of this for 4 day:

Monday: legs
Tuesday: Chest/cardio
Wednesday: Back/bis
Thursday: off
Friday: Cardio
Saturday: Cardio
Sunday: Shoulder/Tris

I work abs in some cardio days. Work outs are 35-40 mins long usualy. I would like opinons on the split and then after i get that squared away, i would like to lay out the rountines and get options on this as welll. Been doing the one muscle group a day thing for awhile now. Only switching exercises. I dont over train even while doing one bod part a day.

All thoughts are welcome, and thanks in advance as always.

[Sfla80]

ok heres my routine maybe that will help for replies to this. All excersises work as 1 warm up set. Then two working sets, last workng set goes into a drop set.

Chest:
Decline bench
Incline db
Inclinedb flys
Cable even flys

Legs:
Extenstions
Lying leg curls
Leg press
HAck squat
Sitting calve (not sure real name)

Back:
Dbpull overs
Db rows
Wide grip row
closegrip pull down
Deads

Shoulders:
Db press
Laterals db
Front raise db
Up right rows
Shrugs

Tris:
Weighted Dips
Db over head
Incline Skulls
Pull down ( ezbar, rope, Or reverse grip)

Bis:
Rotating curls
Incline Curls
Bent over iso curl

Looking to revamp everything here actually.....changing to high reps, lots of drops, and maybe even straight setting.

[Sfla80]

ill try bumping this, and then let it be

[bigsiv]

ok heres my routine maybe that will help for replies to this. All excersises work as 1 warm up set. Then two working sets, last workng set goes into a drop set.

Chest:
Decline bench
Incline db
Inclinedb flys
Cable even flys

GOOD

Other excercises I like to do are wide grip push ups to finish off really has me spent, another is DY special back on the bench with a heavy dumbbell from chest to back of head

Legs:
Extenstions
Lying leg curls (DO THESE REVERSE ALSO)
Leg press
HAck squat
Sitting calve (not sure real name)

Looks GOOD

Back:
Dbpull overs
Db rows
Wide grip row
closegrip pull down
Deads

I like to add/replace one of theses for weighted pull ups IMO


Shoulders:
Db press
Laterals db
Front raise db
Up right rows
Shrugs

Excellent


Tris:
Weighted Dips
Db over head
Incline Skulls
Pull down ( ezbar, rope, Or reverse grip)

Think you have 1 to many exercises personally drop one off, another good excercise is bent over reverse tricep extension

Bis:
Rotating curls
Incline Curls
Bent over iso curl

GOOD also to change about, concentration curls, reverse grip BB curls, ez curls etc etc

Looking to revamp everything here actually.....changing to high reps, lots of drops, and maybe even straight setting.

Couple of notes there your routine looks good

[Sfla80]

Couple of notes there your routine looks good

What's up big, thanks for your reply. But my issue is that was my current work out. Have been doing that for 3.5 months started just before cycle.

So maybe you think stick with same exercises and just change rep and speed on everything? Cause I was doing more weight around a 6 rep range depending on muscle group and if it was compound excersise

[bigsiv]

What's up big, thanks for your reply. But my issue is that was my current work out. Have been doing that for 3.5 months started just before cycle.

So maybe you think stick with same exercises and just change rep and speed on everything? Cause I was doing more weight around a 6 rep range depending on muscle group and if it was compound excersise

Yeah during pct more volume is normally the way to go drop the weights and do more reps. I wouldn't really change much because your routine looks pretty solid Goode how was ya cycle? Gains?

[Sfla80]

Yeah during pct more volume is normally the way to go drop the weights and do more reps. I wouldn't really change much because your routine looks pretty solid Goode how was ya cycle? Gains?

It was good cycle. But bad timing. Had 2 weddings, engagement party, Xmas, thanksgiving, and the flu for a week and all happen during the cycle lol. So needless to say diet wasn't perfect. Got great strength, vascularity even though added some bf. up 10-11#. Had winny and was about to add it in on last 6 wks but figured better save it for next round.

No I want to shred some extra bf while retaining as much as I can from this cycle. And will spend the next 4-6 months prepping for next.

[bigsiv]

Very good, nightmare all them parties though lol alcohol is a bitch lol

[Sfla80]

ok, another bump for this. Would it be ok to keep the same 5 daysplit and just increase intensity and reps?

Or would the suggessted 4 day split i posted before better for this?

[Sfla80]

ok, another bump for this. Would it be ok to keep the same 5 daysplit and just increase intensity and reps?

Or would the suggessted 4 day split i posted before better for this?

Yesterday was first day, of new routine. But still legs by it self anyways. Killed it with exact routine as posted but with 15-18 rep range instead of 6-8. Legs were on fire! Hammy cramped at one point too. But locked it out. First week or two will be tough trying to figure out right weight range.

[MotoLifter]

Yeah during pct more volume is normally the way to go drop the weights and do more reps. I wouldn't really change much because your routine looks pretty solid Goode how was ya cycle? Gains?

Interesting, I have heard the exact opposite. Keeping the workout the same but dropping the volume. "In and out in 45 min" was how it was stated to me.

Link:
http://forums.steroid.com/showthread...id-PCT-Workout