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Thread: My workout routine..
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02-15-2013, 11:38 AM #1Junior Member
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My workout routine..
I just want to know what I should change or add to this program:
This is basically a strength and mass gain program. This is what I'm doing as of now. And I've been increasing the weight weekly. After couple of weeks the sets will be increased..After that my plan is to keep the same weight and increase the reps from 4-5 to 7. And repeat till I change my workout routine to create muscle confusion. Never cycled and wont be on a cycle anytime soon. I just need to gain at least 10-15 lbs first naturally..I'm trying to accomplish this with low test levels..
Weakest muscle: Upper leg (specially hamstring) and shoulders along with biceps...
Strongest features: Calves and glutes.
Day 1:
Chest and Arms; Sets x Reps
Incline Bench Press: 3x5
Flat Bench Press: 2x5
Flat Dumbbell Press: 2x6
Decline Dumbbell Press: 2x6
Close grip BP: 3x6
Skull Crushers: 3x6
(I will add dips..but should I do it before close grip or do it at the end?)
Bicep Curls: 3x6
Day 2:
Back and Shoulders;
Bent Over Rows : 3x5
Pull Ups : 2x5
Single Arm Dumbbell Row: 3x6
Seated Cable Rows: 3x6
Barbell Shrugs:3x6
Military Press: 3x6
Reverse Flies: 3x6
Straight Arm Front Raise: 3x6
(I'd like to add at least one more exercise for shoulders)
Day 3:
Legs;
Squats: 3x6
Leg Press: 3x6
Dead Lift:2x6
Stiff Legged Dead Lift: 3x6
Standing Hamstring Curls: 3x6
Standing Calves Press: 3x6
Critiques Appreciated..Last edited by supernatural28; 02-15-2013 at 11:56 AM.
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