Do I need a new routine

[luciuswillson]

his is the follow up from my post on the anabolic steroid forum. I have been running following program for about a year. Before that I followed a few different programs mostly from the bullshit program on bodybuilding.com. Anyways with me starting a 600 mg per week test E cycle my goals are to decrease bodyfat and increase lean mass. I like to below program but was thinking about fat-7. What would you suggest. Either way I will be doing 4-5 days a cardio 30-45 minutes.




Day #1 - Upperbody (Strenght workout) *Explosive concentrics & 1-2 sec. holds on eccentrics.

Flat or Incline Barbell Chest Press ? 2 to 3 sets - 3-5 reps
Dumbell or Cable Flyes - 2 sets - 5-7 reps
Wide Grip Front Lat Pulldowns - 2 sets - 4-6 reps
Barbell Bent-over Rows or One arm Dumbell Rows ? 2 to 3 sets - 3-5 reps
Machine side Lateral raises - 3 sets - 6-8 reps
Rope Face Pulls - 2 sets - 6-8 reps
EZ Barbell Curls - 2 sets - 3-5 reps
Barbell Skull Crushers - 2 sets - 3-6 reps
Dumbell or Barbell shrugs - 2 sets - 4-8 reps

Day #2 - Lowerbody (Strenght workout) *Explosive concentrics & 1-2 sec. holds on eccentrics.

Back or Barbell Front Squats ? 2 to 3 sets - 3-5 reps
Leg Presses - 2 sets ? 4 to 8 reps
Hack Squats - 2 sets - 3 to 5 reps
Lying leg curls ? 2 sets ? 5 to 7 reps
Barbell or Dumbell Stiff Legged Deadlifts - 2 sets ? 3 to 6 reps
Standing calf-raises - 2 sets ? 5 reps
Calf-raises in the Leg press machine - 2 sets ? 6 reps

** First two days try and perform 85-90% of your Rep max.

Rest day (Wednesday)

Day #3 ? Chest, Delts & Triceps (Hyperthrophy workout) * 3-4 sec. holds on eccentrics.
(last set of the mentioned exercises seek failure)

Flat, Incline or Decline Barbell Bench Press ? 3 sets - 4 to 8 reps ***Seek failure on last set
Flat, Incline or Decline Dumbell or Cable Flyes - 2 sets - 8 to 15 reps
Cable Crossovers or Peck Deck Machine - 2 sets ? 10 to 15 reps
Smith Machine Shoulder Press or Dumbell Shoulder Press ? 3 sets ? 5 to 10 reps
Dumbell side-laterals GIANT sets - 3 triple drop sets each set, 10 reps each
Rope or Cable Pushdowns - 2 sets ? 10 to 15 reps
Flat or Incline Barbell Skull Crushers - 3 sets ? 6 to 10 reps

Day #4 ? Back, Rear delts, Biceps & Traps (Hyperthrophy workout) * 3-4 sec. holds on eccentrics.
(last set of the mentioned exercises seek failure)

Barbell Bent-Over Rows or One arm Dumbell Rows ? 3 sets ? 5 to 10 reps *** Seek failure on last set, strip sets
Underhand Wide Grip Pulldowns - 2 sets ? 8 to 10 reps
Close Grip Cable Rows - 2 sets ? 8 to 12 reps
Machine Pullovers - 2 sets - 8 to 12 reps
Dumbell Bent-Over Rear Delt flyes - 3 sets superset w/ Reverse Peck-Deck Flyes ? 8 to 15 reps
Dumbell Curls or some variation of it - 2 sets ? 6 to 12 reps
Hammer Curls or Rope Hammer Curls - 2 sets ? 6 to 12 reps
Dumbell or Barbell Shrugs - 2 sets ? 6 to 15 reps


Day #5 ? Lowerbody (Hyperthrophy workout) * 3-4 sec. holds on eccentrics.
(last set of the mentioned exercises seek failure)

Barbell Squats (back or front) ? 10 to 15 reps - 3 sets *** Try and go to failure in the last set.
Hack Squats ? 8 to 15 reps - 2 sets
Dumbell Walking Lunges - 2 sets (about 30-40 steps)
Leg extensions ? 10 to 25 reps - 2 sets
Lying Leg Curls ? 10 to 25 reps ? 2 sets
Standing leg curls ? 10 to 15 reps each leg - 1 set
Seated Leg Curls ? 10 to 15 reps - 2 sets
Stiff Legged Deadlifts or Sumo Deadlifts ? 8 to 15 reps - 2 sets
Standing calf-raises ? 12 to 25 reps - 2 sets
Seated calf-raises ? 12 to 25 reps - 1 set
Calf-raises in the leg press machine ? 30 reps to failure ? 1 set

Last 3 days seek about 70-75% of your Rep Max. Make use of drop sets whenever you feel like.

 

[luciuswillson]

Really, no one is willing to help me? I'm not asking for a source.

 

[raze]

Looks decent program bro. Im sure you realize this but your diet is going to be 90% if your looking to decrease fat.

 

[FunKoMaN]

Am I reading this right? You're only taking one day to rest? Sounds like you're overtraining.


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[Dave Shutler]

If you are running gear then you should be fine with a program like this. Just make sure you are getting adequate recovery and sleep, along w/ post workout supplementation. High dose vitamin C post training along w/ magnesium glycinate will help you get leaner, faster as well.

 

[luciuswillson]

funko: I take off Wednesday (still cardio) and full day off sunday.

 

[luciuswillson]

Dave: outside of helping with HR and sleep what are the benefits of taking magnesium glycinate?

 

[trollDude]

Well I'm old school, so I'd cut out some of the little exercises like dumbbell flies and calf raises and add a few extra sets to core like bench, dead lift, etc.... But in fairness I train more for str than looks.

 

[sumitahuja78]

Taking only one day test is so much over working of your body. I think 5 days work hard in a week would be good.