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  1. #1
    99JT's Avatar
    99JT is offline Member
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    Dec 2016
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    549

    Critique my routine. Possible recommendations for a new one?

    I am working out with a trainer 3x a week during my first cycle to ensure I get the most out of it. He was recommended to me by a friend who was a trainer, for only lifting 5 years is 6'1 at a lean 220 and use to compete so obviously he is doing something right. He dose not know I am on gear, and this is the routine he came up with.


    Day 1- Legs
    Barbell squat
    5x5
    Leg press
    5X6-12
    Stationary lunges
    3X8 each leg
    Lying leg curl
    4X12 reps

    Day 2- Chest
    Barbell Flat bench press
    5x5
    Incline DB Press
    4x6-12 reps
    Incline DB Fly
    4x6-12
    Flat push up
    100 push-ups in as little sets of possible (5 to 7 sets)

    Back-
    Barbell deadlift
    5x5
    T bar rows heavy
    4x6-10
    Wide grip pull-ups or assisted
    4x failure
    Seated cable row
    4x6-12 reps
    Hyperextensions
    3x15

    Shoulders-
    Seated DB shoulder press
    4x6-8
    Cable side lateral raise behind the back
    3x10-12 each side
    DB alt front raise
    3x10-12
    Reverse pec dec
    5x10-12
    Side lateral raises standing with DB
    7X10-12 reps 30 sec rest

    Arms-
    Close Grip bench press
    4x6-8
    Barbell curl
    4x6-8
    Skull crushers
    4x8-12
    Incline DB curl
    4X8-12
    Tricep rope Pushdowns
    4x10-12
    Preacher curl machine
    4X10-12

  2. #2
    Clove1234 is offline Associate Member
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    Dec 2017
    Location
    Gains factory
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    483
    Looks like a good starting point, not every workout and routine works for everyone. Start here and tweak to your liking.

    IMO you should already have a good knowledge of working out and dieting by yourself before using AAS.

  3. #3
    99JT's Avatar
    99JT is offline Member
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    Dec 2016
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    549
    I usually just look online and find something that's proven. And I had some people tell me theirs too much volume in this one.

  4. #4
    kronik420's Avatar
    kronik420 is offline Anabolic Member
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    Feb 2012
    Location
    Australia
    Posts
    6,257
    looks ok, focus on progressive overload, eat lots of food, and the gains will come.

  5. #5
    AlphaMindz's Avatar
    AlphaMindz is offline Knowledgeable Member
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    Dec 2017
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    Destination Peaksville
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    Quote Originally Posted by KCMann View Post
    I am working out with a trainer 3x a week during my first cycle to ensure I get the most out of it. He was recommended to me by a friend who was a trainer, for only lifting 5 years is 6'1 at a lean 220 and use to compete so obviously he is doing something right. He dose not know I am on gear, and this is the routine he came up with.


    Day 1- Legs
    Barbell squat
    5x5
    Leg press
    5X6-12
    Stationary lunges
    3X8 each leg
    Lying leg curl
    4X12 reps

    Day 2- Chest
    Barbell Flat bench press
    5x5
    Incline DB Press
    4x6-12 reps
    Incline DB Fly
    4x6-12
    Flat push up
    100 push-ups in as little sets of possible (5 to 7 sets)

    Back-
    Barbell deadlift
    5x5
    T bar rows heavy
    4x6-10
    Wide grip pull-ups or assisted
    4x failure
    Seated cable row
    4x6-12 reps
    Hyperextensions
    3x15

    Shoulders-
    Seated DB shoulder press
    4x6-8
    Cable side lateral raise behind the back
    3x10-12 each side
    DB alt front raise
    3x10-12
    Reverse pec dec
    5x10-12
    Side lateral raises standing with DB
    7X10-12 reps 30 sec rest

    Arms-
    Close Grip bench press
    4x6-8
    Barbell curl
    4x6-8
    Skull crushers
    4x8-12
    Incline DB curl
    4X8-12
    Tricep rope Pushdowns
    4x10-12
    Preacher curl machine
    4X10-12
    Tell him you're on gear he might change things up for you. You can rest assured he knows plenty about it if he's a lean 220 he's def run gear especially if he used to compete.

  6. #6
    Realgear1226's Avatar
    Realgear1226 is offline Junior Member
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    Feb 2018
    Posts
    56
    This is just me, and I'm nobody. It seams like a lot on the shoulders. Again, that's just my opinion, and I'm nobody.

  7. #7
    Realgear1226's Avatar
    Realgear1226 is offline Junior Member
    Join Date
    Feb 2018
    Posts
    56
    Also, you're working with a trainer. So I'm not sure how hed feel if we all told you to add in this and that and you went in an was like "oh it's cool brother I already know what I want to do, just chill out and watch." Again I'm nobody.

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