Critique This!

[zvonko]

I'm going to use 500mg of Test. Cyp. for 12 weeks as my firt cycle. PCT will be nolvadex wk1 40mg, wk2 40mg, wk3 30mg, wk4 20mg daily.. My sets and reps will be 3 sets x 6-10.. During every exercise or set you should try to squeeze out an additional one or two repetitions than during the previous training in order to in-crease training weights in the following week.

Eg. 1st warmup set: 10 reps with 140 pounds
2nd warmup set: 2 reps with 200 pounds
3rd warmup set: 2 reps with 240 pounds
1st working set: 6 reps with 300 pounds
2nd working set: 7 reps with 280 pounds
3rd working set: 8 reps with 260 pounds

Monday - Chest/Biceps
Flat bench press
Incline bench press
Weighted chest dips
Barbell curls
Dumbbell curls

Tuesday - Legs
Squats
Leg press
Lying leg curls
Standing calf raises
Seated calve raises

Wednesday - Rest

Thursday - Back/Abs
Lat pulldowns
Barbell rows
Seated cable rows
Cable crunches
Hanging leg raises

Friday - Shoulders/Triceps
Seated military press
Side dumbbell lateral raises
Hammer machine shrugs
Lying tricep extensions
Cable pushdowns

Weekends - Rest

 

[zvonko]

Or should i do 4 sets of 12,10,8,6 for all exercises, and when im finished the cycle i should start doing 3 sets x 10? Thanks for your imput!

 

[bigbench]

well, that completely depends on your structure, your goals, your size, etc.. are you looking to gain weight, or get stronger, etc??

 

[iluvdeadlifts]

I think you should add an exercise for the upper hams on leg day, most people neglect them. Something like a glute-ham raise, reverse hyper extension, SLDL, good morning etc

ilds

 

[zvonko]

I'm a big guy, 220 pounds, very low bodyfat and 195cm tall.. I really just want freakishly huge size.. I was thinking of using 4 sets of 12,10,8,6, then use 3 sets x 10 after ive finished my cycle.. what do you guys recommend?

 

[bigbench]

Well, some people can grow from 112-15 reps and other from only low reps. To take full benefit, I would do a warm up of 15 and then like you said, 12,10,8,6. That way you are stressin the muscle and increasing power whcih in turn also helps destroy more muscle fibers