Workout routine for first test prop cycle

[Jix]

Monday : chest + biceps + abs
Tuesday : back + calves + forearms
Wednesday : off ( 20 mins cardio )
Thursday : shoulders + triceps + shrugs + abs
Friday : quads + hams + calves
Saturday : off ( 20 mins cardio )
Sunday : off

# Chest + biceps will be :
- barbell bench press
- incline db press
- db flyes
- dips
- cable crossover
- barbell standing curl
- preacher curl
- spider curl
- incline db curl
______________________________
# Back will be :
- wide grip pulldown
- v-bar pulldown
- barbell row
- seated cable row
- one arm db row
- deadlift
_______________________________
# Shoulders + triceps + shrugs will be :
- db press ( superset with db shrugs )
- smith machine press
- db lying rear lateral raise
- front ez barbell raise
- db lateral raise
- barbell shrugs
- triceps rope pushdown
- skullcuchers
- barbell bench press close grip
- standing overhead barbell triceps extension
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# Quads + hams will be :
- squat
- hack squat
- leg press
- leg extension
- lying leg curl
- stiff leg deadlift with barbell
_________________________________
# Abs will be :
- cable crunch , knee/hip raise on parallel bars ( with weight ) and oblique crunches [ chest day ]
- decline crunch , seated flat bench leg pull-in and plate twist [ shoulders day ]
_________________________________
# Calves will be :
- calf press on leg press machine
- standing calf raises
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# Forearms will be :
- palms-up barbell wrist curl over a bench
- palms-down barbell wrist curl over a bench



what's your opinions guys ?

and the cycle will be 8 weeks ,
what's the best run this routine for all 8 weeks or change it after first 4 week ?

how many sets and reps should i do for best result ?

thank you for all

[Jix]

Up...

[kelkel]

What's your weakest body part? Development, not strength.

[Jix]

my right shoulder is bigger than the left and my chest to some extent small

[Jix]

Up...

[Jix]

anyone !

[Jix]

Up up up

[kelkel]

my right shoulder is bigger than the left and my chest to some extent small

Well, everyone has differences that usually become less noticeable over time as they tend to balance out. I asked the question to make sure you were at least starting your workout week with your weakest body part.

Why don't you visit Marcus's Diary in the Lounge for some heavy duty training tips that will help you greatly.

[crazy mike]

Hi, you have heard that you shouldn't be doing steroids at age 21 right ? Of course but you are going to over the odds. Hmmm.

I don't understand why you need to train differently for Test Prop than you would on something else.

To help it would be good to give us your stats w/BF% and some history and mostly your goals. Bulking or leaning or mass building, dieting down, up ? ...crazy mike