Fellaz LQQK! PLZ...tell me what ya think...

[doubles1]

Currently I'm 20 yrs old and train 4 days a week at high intensity...I am 6"3 and weigh around 210#, at around 6% bf (just tested 2 days ago) I've done one previous cycle of 8 weeks of 500mg of sust gained very good of it as well. and now im on my 2nd cycle of 500mg of cyp and 75mg of fina ed...My real quesition to you is that im a bodybuilder, looking to put on mass my split is structured like this,

what would you reccomend and am i doing too little/too much?? im just confused and want to do the right things whats a good 4 day a week split and ex's involved in them. thanks please read below...dankduke

monday: chest/tris
incline db's 4 sets
flat bench 3 sets
flat db's 4 sets

preacher db curl 4 sets
barbell curl 4 sets

tuesday: quads/hams/fore's
squats 4sets
hack squats 4 sets
leg ext 4 sets

stiff legged deads 5 sets
seated ham curl 3 sets

wednesday: off

thursday: delts/calfs/abs
db presses / military press alternate doing one, one week and the other another week 4 sets
side laterals 3 sets
rear delt rows 3 sets

seated and standing claf raises 8 sets total

2 various ab ex's

friday: back/traps/tris
weighted pull up 4 sets
deadlift 4 sets
t bar row 4 sets

barbell shrugs 3 sets

weighted dips 4 sets
skull krushers 4 sets

 

[jeremys]

i would put 'shaping' excercises after the mass-buldiers.

like having BB curls before preachers, flat bench before incline, etc..

then again, that's just me. maybe your order of importance is different

 

[teen1216]

IMO there is no such thing as shaping exercises, just exercises that either add mass or they don't.

 

[Greek Freak]

what kinda rep scheme/tempo are you using?

 

[doubles1]

i'm using a 8-12 rep scheme 12 on the first set then like a 10-8-8

 

[vinylgroover]

Looks solid. Good selection of compound movements and minimal isolation exercises. Looks good.

 

[Robert Jan]

you cant shape a muscle only grow it or make it stronger.
if your 6"3 210 lbs you could be natural and keep natural for a whole more progress. if you just choose not to fine tho

 

[doubles1]

well currently im not natural anymore and my goal is to be around 230lbs

 

[abc 1]

try changing your routine every 2 weeks, especially the rep range. you adapt within 3 weeks, why wait, keep changing to keep the muscle confusion going.

if you want to change your physique and add dense muscle, 8 reps and up won't be as effective as 3 to 5, every exercise and as heavy as you can, then jump to 10 reps every set for 2 weeks, then 6 for every set, etc.

i am speaking from experience, this year i've gotten into power lifting more to add thickness. naturally i was able to add 12 pounds or so (went from 190 post cycle/11% bf up to @220/25%bf 4 months later. have started a year round diet, making minor adjustments till i found my exact daily calorie requirement. in 8 months i've dropped to 201/13%bf and look completely different in muscle density and thickness. i am continuing to drop bf till i can manage 8 to 9% on a daily basis using strict food management). try it, it is very effective. good luck.

 

[doubles1]

thanks abc1