Split routine 3/1/2-3

[Damios]

Hi,

22 Years Old,
6-8h sleep a day,
~4000cals ( 1,5g proteins per 1pound ),
250mg test e week
400mg tren e week
40mg dbol a day

Mon. Chest + Bic
Tue. Back
Wed. Shoulders + Tric
Thu. OFF
Fri. Legs
Sat. Training from Mon.
Sun. Training from Tue. or OFF

So next week will be start from Shoulder + Tric ( if i will be train in Sunday ) or from Back ( if i will be OFF in Sunday ). One body part per 4/5 day.

Legs:

Squats 5s
Leg Press 5s
Isolation Exercise I 4s
Isolation Exercise II 4s
DLDSL 5s
Isolation Exercise I 4s
Calve Raise 5s

Chest + Biceps

Barbell Bench Press 5s
Incline Dumbbell Press 4s
Incline Dumbbell Flyes 4s
Isolation Exercise I 3-4s
Isolation Exercise II 3-4s

Barbell Curl 5s
Dumbbell Curl 4s
Isolation Exercise 3-4s

Back

Dead Lift 5s
Barbell Row 5s
Dumbbell Row 4s
Isolation Exercise I 4s
Isolation Exercise II 4s
Barbell Shrug 4-5s

Shoulders + Tric

Dumbbell Press 5s
Barbell Military Press Smith 4s
Lateral Dumbbell Raise 4s
Front Dumbbell Raise 4s
Face Pull 4s

Dips 5s
Scullcrushers 4s
Isolation Exercise 3-4s

Isolation Exercise = Hammer Machine/Machine/Cable
Only 1-2 ( in main exercises sometimes 3 becouse it will be on low reps ) sets to failure.
In main exercises i will try to up with weight from training to training.
In extra exercises i will use any rest-pause sets, drop-sets etc.

Any opinions?

 

[joeblow12345]

Way too many iso exercises for someone wanting to grow. Compound moves and lots of carbs in the diet for size. Frequency is Dependant on your schedule but intensity should always be high no matter how often or long you train. Get in the gym kill it and get out. No more no less.

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