Senior Member
I start my first cycle tomorrow and I'm having trouble finding a workout. I have found a few but the sets just don't seem to be right. like 2 sets of bench and 4 sets of preacher curls. That just seem a little far fetched for me. I was looking for either a 4-day split or a 5--day split. I kind of like the workouts at animalpak.com but I don't know. Please help a brother out.
New Member
errmm i am new here but i would have thought that u would want to have your training and diet dialed in completly before u even think about doing a cycle.
Banned
I'd agree...i'd wait a few more days (i know, i know...) until you've figured out exactly what to do...Originally Posted by Jimmy777
either way, let's see if we can help. what kind of split are you looking at? lay it out for us (what muscle group on what days, when rest, when cardio, etc).
also, give us some stats - age, training experience, cycle experience, etc...whatever you can give us
New Member
id agree , wouldn;t it be better to be settled into a routine a couple of weeks to get a feel for it , and make sure everythings right before u start a cycle? ermm u guys know more about routines than i would.
Anabolic Member
Post your workout u got in mind and we can look over it.....I would suggest u postpone starting your cycle until everything is in check(training, diet, etc.)....also list your goals.........if u have already done all this on another thread just post it.
Senior Member
Diet is in check. I was on a routine, and slightly changed it, there is one that i'm looking at right now but i'm not exactly sure about the sets and reps. I want to get big like a bull. 20/m 220 17%bf, no cycle experience. Here is the plan i'm looking at:
Monday: Quads/Hams
• Squats
• Leg Curls
• Leg Extensions
• Abs
Tuesday: Back/Calves
• Deadlifts
• Shrugs
• Toe Raises (5 sets of 12 reps)
Wednesday: OFF
Thursday: Back/Biceps
• Behind-The-Neck Pulldowns
• Front Lat Pulldowns
• Seated Rows
• Bicep Curls (Straight Bar)
• Preacher Curls
• Alternate Seated Dumbbell Curls
• Abs
Friday: Chest/Triceps
• Flat Bench Presses
• Incline Bench Presses
• Incline Dumbbell Presses
• Dips
• Tricep Cable Pushdowns
• Toe Raises (5 sets of 12 reps)
Saturday: OFF
Sunday: OFF
Banned
Don't start your cycle til you know exactly what you're gonna do bro...just a word of advice.
Banned
OK...here's what I think about your routine. Remember this is my opinion and you have to find what works for you. I'm going off of personal experience, and what I've seen as generally accepted guidelines...
Personally, i don't think you need two days for back. Just doing deads and shrugs one day and the rest of your back a couple days later serves no purpose that I can see. Combine your days into one back/traps/calves day. Do maybe 4-5 (at most) exercises for back. A couple for traps if you'd like and a couple for calves (i prefer to hit standing as well as seated calf raises).
Where are you working shoulders? I can't imagine leaving them out...but not sure if that was intentional. Also - my legs need more than 3 exercises to fully fry them. I suggest at least a couple for quads and a couple for hams. Try looking at some of bigol'legs' posts - he's posted some serious leg workouts in the past.
Looking at what you've layed out, let me advise this split:
Day1: Chest/Bis
Day2: Legs
Day3: rest
Day4: Shoulders/Tris
Day5: Back/Traps/Calves
Day6: rest
Day7: repeat cycle...
Do 4-5 exercises per large muscle group (chest/back) and 3-4 per small muscle group (bis/tris). Tweak this depending on how you feel. I know somedays when I've gone extremely heavy on my first couple exercises, i'm OK with clipping one exercise off.
Anabolic Member
This is what I do....if u like it use it......
Mon. - chest/calves
bench press - 4 x 12-6 (pyrimid weight up each set)
Incline db press - 4 x 8-10
incline cable flyes - 3 x 10-12
weighted dips - 2 x failure
Smith machine toe raises - 4 x 10-15
seated toe raises 4 x 12-15
Tues. - Back/Traps
Barbell rows - 4 x 6-8
wide-grip pullups - 4 x 15-10 (body weight only)
dumbell rows - 3 x 10,8,6
close-grip pulldowns 3 x 12-10 (love the stretch at the top)
Machine pullovers - 2 x 15
Barbell shrugs - 5 x 15-4 (adding weight each set)
neck work-all 4 directions (just started this)
Wed. - Quads/Hams
Squats - bigol'legs third session(wks. 5-6)...in workout forum
Thurs. - Delts/calves
Behind Neck Press(yes I do these also) - 4 x 10,8,6,6
side lat. raises - 3 x 10-12
rear delt lat. raises(at 45 degree angle) - 4 x 12-8 (going heavier each set)
wide-grip upright row - 3 x 12,10,8
45 degree calf machine - 4 x 21's(3 toe positions)
donkey calf raises - 2 x failure
Fri. - bis/tris/forearms ( superset bis/tris)
Heavy alt. db curl/close-grip bp - 4 x 10,8,6,4
preacher curl/lying tricep ext. - 3 x 12,10,8
incline db curls/v-bar pushdowns - 3 x 10-15
behind back wrist curls/reverse-grip curls/plate grips - 3 x failure(tri-set)
Abs - 3x per week
All sets wrote here do not include warm-up....these are working set numbers.
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