my routine while on

[MrRTTB]

this is my new slpit while on gear. I'm shooting for mass and while off a program of short sessions of 25-40 minutes each has worked the best for me.

What works for me?
Well I've improved quite a bit since I started to change things every session. Before I belieeved that change didnät do much but I realized that even a small change in the routine can make a very very big differense.

Week 1

Mon: Chest 4 movements - Triceps 1 movement
Flat benchpress 5x5
Decline smith press 2x8reps
Flyes 2x6-8
cable crossovers 1 set - 12-14reps

Triceps pressdowns narrow grip 2 set, 10reps

Tue
Back 4 movements - Biceps/forearms 1 miovement
Chins shoulder wide grip 2 set Max
reverse grip BB rows(biceps curl grip) 5x5
Narrow grip pulldowns 3x8
DB rows 1 set 12-14reps

2 sets hammercurl 4-6reps

Wedn: Off

Thu: Shoulders - abs
Military press BB 5x5 + 1set 10-12reps
+ 1 for the sides, one for the front and one for the back, 2 set each

Chrunches 3 set in machine

Fri: Legs
Squats 5x6-8
Legkick?? 3 sets 10-8-5
Legpress 2x6-8reps
Legcurl 3 sets, 12-10-6


Saturday: arms
Dips 5x5
Bicepscurl DB 5x5
DB OH press(2 arms): 2x10
Scott curl 2x10
Sculls 2x6-8
concentation curls 2 set 10-12reps

Sun OFF

Week 2:

Mon: Back
Deadlifts 3x5, then 2x10-12reps
Narrow grip seated rows 3 set 10-12reps
Pull downs narrow grip 2x10-12

Hammercurls 2 set, 10-12reps

Tue: Chest
incline bench press 5x5
Flat flyes 3x6-8
Seated benchpress 2x10-12

Calfs 5x10-12

Wedn:
Shoulders
Milirtary press behond neck(as this doesn't involv my chest soo much), 5x8-10
2 more movements in machine for sides
1 more for back side of shoulders

Thu:
Legs
SL Deadlifts 3set, 20reps
Legpress 3 set 20reps
legpress 3set 5reps
legcurls 3set 5 reps
calfs 3x8-10reps


Fri:
Biceps curls BB 5x5
Narrow grip bench 5x5
Bicepscurls DB incline seated 45degrees 2 set 8-10reps
sculls 2set 6-8reps

21:s with EZ curl
tricepspressdowns 1set 12-14reps

sat Rest
sun rest

Always Creatine and Glutamine post W with ALA and dextros and whey protein. Glutamine also befor eeach session.
Food about +1500cals over what I need not to gain or loose. Protein 350g per day, 100g fat and rest carbs
30g L-glutamine ED
10g Creatine ED(post W)
1.5g ALA ED
EQ 600mg and Test 600mg EW, 30mg dbol ED for 5 weeks.

If I feel I'm tired or not gaining strength I will take 3-5 days off from the workout and then hit it again.

 

[casualbb]

I'd drop the volume and increase the frequency. 2x/week on same bodyparts is what you should shoot for.

 

[MrRTTB]

tried it and it was nothing for me, the sessions took to long to finish. I rather concentrate on one muscle group per day and do that one to the max and involv a few others at the same time than do 3 muscle groups per day.

I might do it like this though

mon back biceps
tue chest tri
Wedn Off
Thu: legs
Fri: shoulders, triceps, biceps

then the next week

mon back,
tue chest biceps
wedn: legs, calfs
thu: Off
Fri shopulders, triceps
sat off
sun: back, biceps
mon: chest, shoulders(light)
tue: Legs, tri
Wedn: OFF
Thu: OFF
Fri: shoulders, biceps

or something like that..hmm...hard to decide