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veneto82
New member
About to jump on cycle next month (Test E and Tbol followed by Var) and i feel like im not training right at the moment. Below is what i currently do, can you guys suggest a new routine that will pack on the size. Sometimes i change exercises around but this is what i basically do.
Day 1: Chest followed by 30 min walk/bike (130heart rate)
Incline dumbell press 2 x warm uo, 3 x 8-12
Flat bench press 3 x 8-12
Decline bench press 3 x 8-12
Pec deck or cable cross overs 3 x 10-12
Day 2: Back followed by 30 min walk/bike (130 heart rate)
Wide grip pull ups free weight 5 x 10
Bent over Row 4 x 8-10
Inner row 3 x 8-10
Behind head lat pull down 3 x 10-12
Day 3: Shoulders followed by 30 mins walk/bike (130 hear rate)
Dumbell press 2 x warm up, 3 x 8-12
Lateral side raises 4 x 8-10
Barbell pull ups 3 x 8-12
Dumbell shrugs 3 x 8-12
Day 4: Legs and abs
Squats 2 x warm ups, 3 x 8-12
Leg press 4 x 8-10
Lying leg curls 3 x 10-12
Leg extensions 3 x 10-12
Dont do claves as they are fairly big already.
Day 5: Bis/tris
EZ bar 1 x warm up, 3 x 8-12
Dumbell curls 3 x 8-10
Hammers 3 x 8-10
(Tris)
Smith machine close grip 3 x 10-12
Lying ez bar 3 x 10-12
Rope or straight bar tri extensions 3 x 10-12
Day 6: Repeat day 1 and so on, the week after i would be repeatin day 2.
Day 7: REST
Any help would be good! Not sure if training 6 days a week is too much... im normally in the gym for 1hr 15 mins thats including 30 mins of walking/bike
When im on it next month should i still train 6 days a week?
Day 1: Chest followed by 30 min walk/bike (130heart rate)
Incline dumbell press 2 x warm uo, 3 x 8-12
Flat bench press 3 x 8-12
Decline bench press 3 x 8-12
Pec deck or cable cross overs 3 x 10-12
Day 2: Back followed by 30 min walk/bike (130 heart rate)
Wide grip pull ups free weight 5 x 10
Bent over Row 4 x 8-10
Inner row 3 x 8-10
Behind head lat pull down 3 x 10-12
Day 3: Shoulders followed by 30 mins walk/bike (130 hear rate)
Dumbell press 2 x warm up, 3 x 8-12
Lateral side raises 4 x 8-10
Barbell pull ups 3 x 8-12
Dumbell shrugs 3 x 8-12
Day 4: Legs and abs
Squats 2 x warm ups, 3 x 8-12
Leg press 4 x 8-10
Lying leg curls 3 x 10-12
Leg extensions 3 x 10-12
Dont do claves as they are fairly big already.
Day 5: Bis/tris
EZ bar 1 x warm up, 3 x 8-12
Dumbell curls 3 x 8-10
Hammers 3 x 8-10
(Tris)
Smith machine close grip 3 x 10-12
Lying ez bar 3 x 10-12
Rope or straight bar tri extensions 3 x 10-12
Day 6: Repeat day 1 and so on, the week after i would be repeatin day 2.
Day 7: REST
Any help would be good! Not sure if training 6 days a week is too much... im normally in the gym for 1hr 15 mins thats including 30 mins of walking/bike
When im on it next month should i still train 6 days a week?
