Routine help

[machine23]

Sorry bro, forgot I said I would post my routine up later on.. This is what I do. Now you dont have to follow it exactly just a better idea of a different routine.... If you like it, good. IF not, tough shit.. Here it is

Back

• Deads: 4 Sets x 6-12 Reps
• Chins: 6 Sets (to failure)
• Bent Rows: 4 Sets x 6-12 Reps
• Dumbbell Pullovers: 4 Sets x 12 Reps
• Back Extensions: 4 Sets x 12 Reps

Shoulders

• Seated Bar Overhead Presses: 4 Sets x 6-12 Reps
• Side Raises Dumbbells: 4 Sets x 6-12 Reps
• Rear Delts Dumbbells: 4 Sets x 6-12 Reps
• Front Raises Bar: 4 Sets x 6-12 Reps
• Upright Rows Bar: 4 Sets x 6-12 Reps

Chest

• Incline Barbell Presses: 4 Sets x 6-12 Reps
• Incline Dumbbell Flyes: 3 Sets x 8 Reps
• Incline Cable Flyes: 3 Sets x 12 Reps
• Flat Dumbbell Presses: 4 Sets x 6-12 Reps
• Dips: 4 Sets (bodyweight, to failure)
• Cable Crossovers: 4 Sets x 6-12 Reps

Legs

• Squats: 4 Sets x 6-12 Reps
• Leg Curls, Seated: 4 Sets x 6-12 Reps
• Hack Squats: 4 Sets x 6-12 Reps
• Standing Leg Curls: 4 Sets x 6-12 Reps
• Leg Extensions: 4 Sets x 6-12 Reps
• Leg Press, Calves: 4 Sets x 50 Reps

Arms

• Straight Barbell Curls: 4 Sets x 6-12 Reps
• Skull Crushers: 4 Sets x 6-12 Reps
• Hammer Curls: 4 Sets x 12 Reps
• Pushdowns: 4 Sets x 12 Reps
• Reverse EZ Bar Curls: 4 Sets x 12 Reps
• Reverse Pushdowns: 4 Sets x 12 Reps

Damn, that was a lot of writing.. Anyway this is what works for me.. I usually start off mon, tues, off wed, thur, fri, sat, off sunday.. But you can mix it up how ever you want.. I mixed it up a bit by resting 2 min for core exercises.. and 1 min for everything else.. I do everything strict.. No half ass.. So shoulder presses I take all the way down... Good, controlled deads. Hanging pullups, no halfway pulls ups.. I see many ppl do these wrong. I let my lats do all the work not my arms.. Squats all the way down.. Hope it helps you and gives you an idea..

 

[P_o_B]

oh thanks a lot man. i will definitely modify my routine with urs -- sadly a few of the names you used i don't know so i m gonna have to figure em out lol im sure i ve done the workout just don't know the name :$
and im planning on adding lunges with legs

n thanks everyone for your help very much appreciated

 

[P_o_B]

oh another question since im on a cycle i would want to do abs every other day just 2-3 exercises ? when should i do them

 

[machine23]

oh thanks a lot man. i will definitely modify my routine with urs -- sadly a few of the names you used i don't know so i m gonna have to figure em out lol im sure i ve done the workout just don't know the name :$
and im planning on adding lunges with legs

n thanks everyone for your help very much appreciated

What do you have an issue with? Like what exercises??

 

[machine23]

oh another question since im on a cycle i would want to do abs every other day just 2-3 exercises ? when should i do them

It's on you dude.. Before or after.. I never really had to worry about abs. Just do them.. I know you're on test e but don't stress too much about it. Just workout hard, eat and you will be good dude.. Don't make it real technical u know..

 

[machine23]

oh thanks a lot man. i will definitely modify my routine with urs -- sadly a few of the names you used i don't know so i m gonna have to figure em out lol im sure i ve done the workout just don't know the name :$
and im planning on adding lunges with legs

n thanks everyone for your help very much appreciated

You can PM too bro.. I'll try and help you out with what I can... No aas advice tho..

 

[Dogfox]

Sorry bro, forgot I said I would post my routine up later on.. This is what I do. Now you dont have to follow it exactly just a better idea of a different routine.... If you like it, good. IF not, tough shit.. Here it is

Back

• Deads: 4 Sets x 6-12 Reps
• Chins: 6 Sets (to failure)
• Bent Rows: 4 Sets x 6-12 Reps
• Dumbbell Pullovers: 4 Sets x 12 Reps
• Back Extensions: 4 Sets x 12 Reps

Shoulders

• Seated Bar Overhead Presses: 4 Sets x 6-12 Reps
• Side Raises Dumbbells: 4 Sets x 6-12 Reps
• Rear Delts Dumbbells: 4 Sets x 6-12 Reps
• Front Raises Bar: 4 Sets x 6-12 Reps
• Upright Rows Bar: 4 Sets x 6-12 Reps

Chest

• Incline Barbell Presses: 4 Sets x 6-12 Reps
• Incline Dumbbell Flyes: 3 Sets x 8 Reps
• Incline Cable Flyes: 3 Sets x 12 Reps
• Flat Dumbbell Presses: 4 Sets x 6-12 Reps
• Dips: 4 Sets (bodyweight, to failure)
• Cable Crossovers: 4 Sets x 6-12 Reps

Legs

• Squats: 4 Sets x 6-12 Reps
• Leg Curls, Seated: 4 Sets x 6-12 Reps
• Hack Squats: 4 Sets x 6-12 Reps
• Standing Leg Curls: 4 Sets x 6-12 Reps
• Leg Extensions: 4 Sets x 6-12 Reps
• Leg Press, Calves: 4 Sets x 50 Reps

Arms

• Straight Barbell Curls: 4 Sets x 6-12 Reps
• Skull Crushers: 4 Sets x 6-12 Reps
• Hammer Curls: 4 Sets x 12 Reps
• Pushdowns: 4 Sets x 12 Reps
• Reverse EZ Bar Curls: 4 Sets x 12 Reps
• Reverse Pushdowns: 4 Sets x 12 Reps

Damn, that was a lot of writing.. Anyway this is what works for me.. I usually start off mon, tues, off wed, thur, fri, sat, off sunday.. But you can mix it up how ever you want.. I mixed it up a bit by resting 2 min for core exercises.. and 1 min for everything else.. I do everything strict.. No half ass.. So shoulder presses I take all the way down... Good, controlled deads. Hanging pullups, no halfway pulls ups.. I see many ppl do these wrong. I let my lats do all the work not my arms.. Squats all the way down.. Hope it helps you and gives you an idea..

Nice, i would do similar. Personally Id go for rackpulls instead of deads, id add in some kind of shrug on shoulder day as well as BB press.
Id add in stiff leg deads on leg day and take out leg extentions for lunges, close grip bench on arm day, and i would do close grip preacher curls in place of reverse or hammer curls.

 

[machine23]

Hmm I'm surprise I didn't put that.. Yea I usually do shrugs with shoulders.. Or back... Have ever I'm feeling.. I usually switch it up tho like every three weeks