Thread: New Routine

Thinking of giving the following a try. Had good results from 5x5, but dont really want to go that heavy again (tore a pec a few months ago).
Will be doing this for the next few weeks while on cycle.

Day 1:
Incline Hammer Press 5x8 (too scared to do flat bench again - never felt right anyway).
Bent over rows 5x8
Shoulder Press (barbell) 4x8
abs

Day 2:
Bi/tri - 2x20
Squats 5x8
SLD or Leg gurls 4x8

Day 3: off

Day 4
same as day one but all sets for 10reps with same weight.
Day 5:
Same as day two but all set for 10 reps....and replace arms with calf work.

Day 6 and 7: off.

Following week Id go up to 12 reps, then back to 8 reps with more weight. Then 10reps and 12reps, increase the weight again and back down to 8reps.

This sound like over training (while on 700-875mg test per week)?

It depends on what you're trying to achieve as to what this is like. It looks a bit mixed up to me - sometimes you're in 4 and 5 rep range, sometimes 20, sometimes 10 reps. The lower reps higher weight are for strength and density, the higher reps are for mass (up to 12 reps). Not clear what you're trying to target.

You got to be really careful rehabilitating your pec, if you ripped it.

If you're after general muscle, not massive but good balance, I'd be adding more to the workouts, and supersetting opposite muscles, to increase intensity. I'd possibly be putting a deadlift into day 1.

I would also maybe drop the idea of repeating the same exercises too, there's not enough variety. I would also add a day perhaps where you do full body bodyweight exercises, high intensity, to really give your cardio a boost.

I think if I were you I'd get a routine from off the forum, and follow that, as that is probably where we would end up once we tweak it sufficiently.

Hope the ideas help you.