Workout advice needed!

[owenh]

Hi guys,

Im 25. Been training for nearly 10 years. I'm going to be starting my first cycle soon (Test e and dbol). I just need to get my workout sorted. Any advice?
Also I am considering 2 days on, 1 day off.

MONDAY – CHEST
Bench press 3 x 6-8
Cable Crossover 3 x 10-15
DB decline bench press 3 x 6-8
Flat Dumbbell Fly 3 x 6-8
Pec Deck 3 x 10 - 15

TUESDAY – BACK
Deadlift 3 x 6-8
Dumbell rows 3 x 8-10
Lat pulldown 3 x 10-12
Hammer row 3 x 8-10
Seated cable row 3 x 10-12

WEDNESDAY – SHOULDERS
Seated dumbbell press 3 x 6-8
rear delt machine 3 x 10-15
Upright rowing 3 x 6-8
Seated incline lateral raise 3 x 8-10
Arnold press 3 x 6-8
Shrugs (DB/BB) 4 x 10-12

THURSDAY – ARMS
Barbell curl 4 x 6-8
Alternate dumbbell curl 4 x 6-8
Preacher curl 4 x 6-8
Cable curl 4 x 10-12

Cable pushdown 4 x 8-20
Weighted dip 4 x 8-10
Overhead DB extension (both hands same time) 4 x 6-8
Close-grip bench press (z) 4 x 6-8

FRIDAY- LEGS
Squats 4 x 6-10
Romanian dead lift 3 x 10
Leg Press 3 x 10-12
Leg Extensions 3 x 12
Seated Leg Curls 3 x 12
Lying Leg Curls 3 x 12

SATURDAY – SHOULDERS + CHEST
DB incline bench press 3 x 6-8
Dumbell fly incline/flat/decline 3 x 6-8
Pec deck 3 x 10-15
Seated military press 3 x 6-8
One arm cable side lateral raise 3 x 6-8
One arm reverse cable fly 3 x 6-8

SUNDAY - OFF

 

[TrainHard]

Okay, here's my advice, take the pec deck out, and add in weighted push ups instead.

Back, take out the cable row and add in weighted pull ups.

Take saturday off from training. Your body needs rest, and at 6 days a week, you'll get stressed out.

See how you do, you might want to change everything to 4 sets, I made changes in your routine listed below as well

Hi guys,

Im 25. Been training for nearly 10 years. I'm going to be starting my first cycle soon (Test e and dbol). I just need to get my workout sorted. Any advice?
Also I am considering 2 days on, 1 day off.

MONDAY – CHEST
Bench press 3 x 6-8
Cable Crossover 3 x 10-15
DB decline bench press 3 x 6-8
Flat Dumbbell Fly 3 x 6-8
Weighted push ups 3 x 10 - 15

TUESDAY – BACK
Deadlift 3 x 6-8
Dumbell rows 3 x 8-10
Lat pulldown 3 x 10-12
Hammer row 3 x 8-10
Weighted pull-ups 3 x 10

WEDNESDAY – SHOULDERS
Shrugs (DB/BB) 4 x 10-12
Arnold press 3 x 6-8
Seated dumbbell press 3 x 6-8
rear delt machine 3 x 10-15
Upright rowing 3 x 6-8
Seated incline lateral raise 3 x 8-10


THURSDAY – ARMS
Barbell curl 4 x 6-8
Alternate dumbbell curl 4 x 6-8
Preacher curl 4 x 6-8
Cable curl 4 x 10-12

Close-grip bench press (z) 4 x 6-8
Overhead DB extension (both hands same time) 4 x 6-8
Cable pushdown 4 x 8-20
Weighted dip 4 x 8-10


FRIDAY- LEGS
Squats 4 x 6-10
Romanian dead lift 3 x 10
Leg Press 3 x 10-12 ( alternate this weekly with squats)
Leg Extensions 3 x 12
Seated Leg Curls 3 x 12
Lying Leg Curls 3 x 12

SATURDAY – OFF
SUNDAY - OFF

 

[owenh]

thanks for the reply mate. I have asked about and it seems that everything you have suggested is good to go.

do yoy think this workout is good enough to put on as much mass as possible?

 

[TrainHard]

thanks for the reply mate. I have asked about and it seems that everything you have suggested is good to go.

do yoy think this workout is good enough to put on as much mass as possible?

Working out hard is only one small part of mass building, you need a good nutrition regimine that should be in place before doing any steroids.

If you are not getting enough of the right calories in, you won't grow no matter which steroid you use.

 

[Get Some]

Working out hard is only one small part of mass building, you need a good nutrition regimine that should be in place before doing any steroids.

If you are not getting enough of the right calories in, you won't grow no matter which steroid you use.

Exactly, good advice Train. Also, really focus on the big compound movements. These are the ones that will put the mass on you. I believe these movements are especially important to work hard on during a first cycle. Take it from me, the first time I did the 5X5 program I stuck to only the compound movements that were recommended (no bicep curls, no isolation tricep work). I gained a ton of size and more importantly strength. Now, I incorporate the isolation movements to make it a nice complete workout. But, I was really surprised that I was able to add a half inch to my arms in a month without ever doing one curl!

Cheers

 

[Reinheart]

I used to do pretty much the same split you do but i trained legs at wednesdays and arms at fridays.

Now i have switched to a 4 day per week routine which works a lot better and i get enough rest as well.

Chest/Triceps
Back/Biceps/Forearms
Rest
Legs/calves
Shoulders/traps

Both train hard and get some gave you good advice. Personally i think that the 5x5 program is very taxing but yet very productive as it allows the athlete to rest enough between workouts.