My upcomming workout! Long post. Be aware!

[qscgugcsq]

I start my first cycle next month and here's my training.

I want to Lean bulk while I sculpt my body. I want to grow specific area more than others and increase my symmetry.

I train for 4 years and I tried different method, but One I really like to do, is 2 superset + 1 finisher/muscle.
superset of 2-3 exercise. My finisher have no rest(I just drop the wieght) except for bodyweight exercise where I use 15-30sec.

I do a small warm-up before each training(elliptical), I often skip it... I know, I shouldn't...
And a set of warm-up for each first set where I focus on form before putting weight.
Normally I have around 30-45sec between set.
I'll be working in power. Fast contraction slow extension.
I finish with my finisher(of course), but all my super-set have no order for most exercise, it depends on how I feel everyday. I try to resume my training to under 1hours, right now this is easy due to the fatigue who come pretty fast. On cycle I have no idea how I will look like. I guess Ill see.

Monday: Chest - Back
(goal: putting a little more mass on my upper pec while growing + strengthening my rhomboids and increase the size of my traps)

Flat DB press on the floor 3x12
Incline DB press 3x10

Bench press 3x12
Decline BB press 3x10

DB rowing 3x8
Barbell rowing 3x8

(light weight) traps DB shrug 3x12 (it hurt when I put heavy...)
DB Inverted fly 3x8

Finisher: Incline push-up(upper pec) 3x max(to failure)
Finisher: Inverted body row 3x max(to failure)

Tuesday: Leg day (I don't superset on leg day, I would just die...)
(goal: Endurance on quadriceps/strength on ichio/mass on glute)

Light deep Squat 5x15 (I don't put heavy for my knee but go deep for my ass)
Do you advise Knee wrap??
Stiff leg 5x10

Leg curl 3x8

Finisher: Hip trust(I put no weight) Isometric contraction 6sec x 10 3to5 times(I'm contracting as hard as I can)
Extremely hard!! Do not seem to be but it is...

Wednesday: Lats + shoulder
(goal: I already love my back, I would like it a bit wider, I already have a thick back. I'm smaller on my left shoulder(due to an injury 2 years ago) and my rear delt FEEL smaller( I will ask opinion on pro BB to know what they think of my shoulder and see from there))

Wide pull-up 3x10(right now and struggling to finish my last set, on cycle I guess I will be fine and maybe add some weight)

Cable Wide pull-up, Neutral grip 3x10 (works the biceps alot)
straight arms pull down 3x12 (to keep my thickness)

Barbell shoulder press 3x10 (I go with my shoulder If It hurt too much I drop the weight)
Lateral raise 3x10

Rear delt fly 3x10
Rear lateral raise 3x10

Finisher: Lateral raise on machine 5xmax
Finisher: Cable row 5xmax

Thursday: Abs/calve/rotators cuff (I used that days like a rest day, I don't go hardcore on Thursday)

Light deadlift: 3x12 (for thick back/ and work my glute a little bit more)
Back extension: 3x12

calves raise(****ing hate calves -_-): 3x10
Kettlebell swing: 3x15 (for glute and lower back)

Cable externe rotation: 3x15
High cable externe rotation: 3x15 (just want to make my rotator stronger, to avoid injury again.)

If you have any advice for rehabilitation it would be nice
I injured myself long ago, I have never been examinated(I just endured the pain...), I don't know what I had... I was doing human flag and my shoulder couldn't handle it... I have now fewer mobility and a chronic pain since.

Oblique with cable(static) 3x20 each side (I don't want mass on this area...)
ab roller 3x15 (I want a thin and pratical abs)
plank 3x 45sec


Friday: Biceps/triceps (Mass on both, is that obvious XD everyone wants bigger biceps! )

Barbell curl: 3x10
Incline dumbell curl: 3x10

Overhead cable curl: 3x10
Inner biceps curl: 3x10

dips: 3x10
DB kickback: 3x10

Pronation cable extension: 3x10
Supination cable extension: 3x10

Finisher: diamond push-up 5xmax
Finisher: DB curls 5xmax

Saturday/Sunday of rest, except if I skipped a training in the week(in this case I move everything and do my friday on saturday.)

About my left shoulder and arm should I add one more set to the left side to get it closer than my right??
or just training them the same will do the trick??


I don't plan on doing cardio much... Normally my training burn me enough... and I have some activity aside on the Tuesday and Thursday evening, it equal a light cardio session.
Plus, cardio increase Hematocrite and On cycle it will already be high so I don't wanna increase it more.

Lean bulking will mostly depend on my diet.

Have any suggestion/addition/comments on this workout plan?

[qscgugcsq]

I was expecting some feedback.

So I guess my training is on point??

[kronik420]

flat db press on the floor ??

[qscgugcsq]

Yes didnt know how to name it XD

The floor stop my elbow for going lower.
Put far less stress on my shoulder so I can put heavier weight.
It is also a partial movement. It like doing that last half of bench pressing.

[kronik420]

Yes didnt know how to name it XD

The floor stop my elbow for going lower.
Put far less stress on my shoulder so I can put heavier weight.
It is also a partial movement. It like doing that last half of bench pressing.

because it's easier... but a waste of time...

[energizer bunny]

flat db press on the floor ??

Yes didnt know how to name it XD

The floor stop my elbow for going lower.
Put far less stress on my shoulder so I can put heavier weight.
It is also a partial movement. It like doing that last half of bench pressing.

because it's easier... but a waste of time...

it is called a floor press and it is not a waste of time at all, it is used in strength training for the exact reason you have gave above mate......it helps strengthen the last part of your press.

[qscgugcsq]

Where did I say easier??

Its as hard as any pther exercise...

I just put more weight...

Its simply safer not easier

[gmantheman]

I would consider doing this http://forums.steroid.com/lifting-te...h-routine.html
or baselines power/hypertrophy routine.