Need a favor.....help me build my routine!!

[stang03]

Hey guys! I figure I have come to the right spot, as you all have helped me before, I will try not to get winded, but I want to lay out my current routine and have you guys help me tweak it to get the results I want.....so any and all advice you can give would be a HUGE help!

I just started test cyp 250....I am going on a 8-10 week cycle with an appropriate PCT. I weigh 172lbs, 6'0" and am getting about 3k calories a day.

Right now here is my routine; each day involves about the same rep layout
Monday - Chest
-Flat Bench - 5 sets 10/10/8/6/15
-Incline Bench - 4 sets 10/8/8/8
-Fly's - 4 sets 10/10/10/10

Tuesday - Back
-Lat Pulldown
-Seated Row
-Bent Over Barbell / Dumbell Row
-Straight Arms

Wednesday - Legs
-Squats
-Quads
-Hams
-Calves

Thursday - Shoulders
-Shoulder Press
-Lateral Raise
-Uprights
-Front Raise
-Rear Delts
-Shrugs

Friday - Arms
-Curls (Hammer/Incline/Standing)
-High Cable
-Preacher
-Pressdown (Reverse Pressdown)
-Kickbacks
-Skullcrushers

On bench i can max at about 240lbs and i want to get 315 by the end of the summer. Just to give you an idea of my goals. I want to really put on some size, so I am hoping you guys can help me layout my days to the max. Give me reps/exercises and all that stuff. Now i know it may seem like i am asking alot, but I wanted to come to you all first!

I want to start Monday, so give me what you got!

Thanks guys

 

[goin on 4T]

How old are you?
What is your body fat?
Your diet needs some help 3k calories is not enough.
How much test are you going to run?

 

[stang03]

25
8.5%
I am running 500mg of Test cyp 250 a week

 

[goin on 4T]

I would change diet to 5-6 meals 5k cals.
The rest looks good. I take it this is your first cycle?

 

[stang03]

This is my 3rd cycle. But over a couple yrs just trying to get the most of this one

 

[stang03]

bump...anyone else have any more input?

 

[jdbaker82]

And why does someone who weighs 170 lbs need MORE THEN 3000 Calories a day? I weigh 190 lbs and I have been gaining muscle with only 2500 calories a day working out hard 4 days a week.

 

[goin on 4T]

to grow.

 

[jdbaker82]

to grow.

I was under the impression you would grow (muscle) as long as your daily calorie intake ended up greater then your TEE (Total Energy Expenditure) cal/day, what am I missing here? I would think the target for someone at even an active activity level weighing 170 lbs would be around 2200-2500cal/day

 

[jdbaker82]

Personally I weigh 185 lbs and have been eating a clean 2200-2500 cal/day on average maybe slightly more on days I lift weights which is 3 days a week and I have been losing fat and gaining muscle and I know for sure because I go to a BOD POD at my gym every 3 months and have been losing 5% BF every 3 months for the past 6 months and have gained 5 lbs + of muscle. Granted my diet has been very strict and I make sure to eat 6 small meals with at least 35g/protein at each meal.

 

[goin on 4T]

Dude you are 27% BF! I am not going to insult you as this is not cool. But I hope you loose the weight get down to 8%BF and then do your building up. I was 6'1" 245lbs and in my 30%BF @ 38 years old. Then I commited myself. Yes I got down to 192lbs and 8%BF test on a density scanning machine. So basically what I am saying is you need to cut your calories, eat high protien, low carb and good fats. You will make it as long as you are commited!
Now this guy is 6' 170lbs he is very small in stature he needs the calories. This is not the diet forum so I am not going into detail but this guy needs size. Oh btw before the day after Christmas I was 214 and 9.6%BF (i blew my acl and just had surgery 2 weeks ago).
Good luck to both of you!

 

[Creepusmaximus]

My 2 cents. 3000 calories is probably not enough but 5000 is going over board I think. I would shoot for 3500-4000 somewhere in there. Lots of H2O.

Have you done that routine for a while??? I'm a big fan of changing up my routine every few weeks or so because your body gets use to doing the same thing over and over. Example on your chest day add dips instead of flat bench. If you lean forward you'll get your chest more than your tri's.

I don't know if you put those lifts in the order you do them but you want to start off with the one the works the most muscles in the group you're working out. Example legs squats should go first since it works the most and biggest muscles. Calves would be last. On back day I would start with pull ups or the barbell rows and then work down to more isolated movements.

I would scrap the kick backs, how about close grip bench press instead?? I also like to work my tri's on the same day as chest because they go together so well. I do it that way, others do arms on one day, what ever works for you. Another thing about arms is different peoples arms are built different then others. Some people get results from doing preacher seats other say they do nothing for them. Both can be right it depends how your arm is built. Personally what works for me is using an ez curl bar and doing curls with my hands in a close grip then I move my hands all the way out to the plates doing a few sets each way 30 seconds rest in between sets. Next up preacher seat finish with some concentrated one arm dumbbell curls. Works for me but only for so long.