Thread: Andro Cycle + Plan

Need to buy second bottle of TCF-1 since I forgot but I'll get it later.


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Monday-legs
Tuesday-chest
Wednesday-back
Thursday-Off
Friday-Shoulders
Sat-arms
sunday-off


Hit abs every other day

Legs:

Barbel Squat: 10/8/6/4
Barbel Deadlift: 10/8/6/4
Leg curl: 15/15/15
Leg Ext. 15/15/15
Standing Calve raise: 30/30/30

Chest:

Barbell flat bench: 10/8/6/4
Incline Barbell Bench: 10/8/6/4
Flat DB flys: 12/12/12/12
Pushups: three sets to failure

Back:

Pull ups: 4 sets to failure
Barbell Row: 10/8/8/6
Dumbell row: 10/8/8/6


Shoulders:

Barbell shoulder press: 12/10/8/6
Side lateral raise: 15/15/15
Front raises: 15/15/15
Barbell shrugs: 12/12/12/12
Reverse flys: 20/20/20

Arms:

Closegrip bench press: 10/8/6/4
Barbell curl: 12/12/10/8
DB kickback: 12/12/12
DB curl: 10/10/8/8


I'm 177 20% BF. First goal is to lose 5%

Only things I have available to me are a bench, squat rack, punching bag, elliptical, treadmill. Lots of dumbbells too.

Looking to expand my home gym though so I may be willing to buy more equipment.



Any advice?

Thanks,

I'll probably be keeping a log.