WantItBad

Every 4 weeks i change my routine works great for me first 4 weeks 5x8 and 3x8 in my lifts. Next 4 weeks 5x6 and 3x6. Now comes time for the least favorite 5x4 and 3x4. with that said this cycle is 5x4

Monday:Chest/Abs/ Cardio

Bench: 135x15, 175x8, 205x6, 225x5x4

Incline:185x3x6

Decline Fly's: 45x3x10

Push Ups: 1x failure

Bike: 30 Mintues

Abs: 8 sets

Tuesday:Legs
Squat:135x15, 225x10, 285x8, 315x6, 350x5x4

Leg Exe- 150x3x6
Leg Curl- 150x3x6

DB Lunges: 45x3x10

Stiff Deads-225x3x6

Calf Raises-180x5x10

Wednesday- Back/Cardio/Abs
Bent Rows- 115x10, 135x10, 175x5x4
Pull Ups-wide grip to 25
Narrow to 25

Single arm rows- 100x3x4
LatPulls- 200x3x4

Back Exe-45x5x10

Eliptical- 25 Min

Thrusday-Bis/Tris/Cardio
Close Grip Bench-115x15, 135x8, 205x5x4
Big Bar Curls- 55x15, 105x5x4
Skull Crushers- 105x3x4
Preacher Curls- 95x3x4
Dips-65x3x4
Hammer Curls-55x3x4

Jog 3 miles

Friday- Shoulders/Traps/Abs

DB Presses:35x15, 70x5x4
Up Right Rows-115x5x4
3-way Shoulder- 20x3x10
DB Shrugs- 100x3x6

Saturday-OFF

Sunday-
Power Cleans- 135x5, 165x5, 185x5, 205x3
Deadlifts- 225x3, 315x3, 375x3, 405x3

Bike 45 min

Diet:Wake up 8am- 40 g Protien shake w/ .5 cup of oats
11am-40 g shake
1pm-1 cup brown rice 8 oz chicken
3pm-prework 20g protien shake
During workout- 12 Oz gatoraide w/ 8 o H2O
Post WorkOUT about 5pm-Cell Tech/with 20g of protein plus light dinner
8pm-1 cup cottage cheese fat free


any suggestions on any part of the program.......Im starting to cut and the diet times my switch up depending on what time i workout

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."