Critique my on cycle routine

**StuckInBako** · 04-02-2009, 01:31 AM

A member gave me this routine that i met on here who lives in my town. I changed it slightly,e's very knowledgable so i'm sure it's good just wanted to get some other opinions. I'm on my first cycle and usually only take one day off a week at in between no particular days. 1 warm up set and 3 working set of each. 4-8 reps. Obviously its based on mostly compound movements with heavy weights, at least for me.

1 Bench, Inline, Dips, Crossovers, Squats, Toe Pushes, And A tricep Isolation exercise.

Usually switch up bench between db and bb each week and dips between bw and seated hammer strenght machine.

2. Deads, Pulldowns, rows(switch up between seated cable, bb, t-bar each week) Shrugs, Biceps Isolation Exercise, BTN presses, Hyper Extenions

3. Squats, Leg presses, Toe Pushes, Bench, Incline, Tricep Isolation,

4. BTN Presses, Upright Rows or shoulder fly's, Deads, Shrugs, Bicep Iso

**Built** · 04-02-2009, 01:41 AM

1. push, push, push, push, quad dominant, calves, tris
2. pull, pull, pull, trap redundancy (since you're doing deads), bis, rotator cuff destroyers, lower back redundancy (since you're doing deads)
3. quad dominant, quad dominant, calves, push, push, tris
4. rotator cuff hell, rotator cuff hell or delt pump training, pull, trap redundancy (since you're doing deads), bis.

I can't say I like it much.

**StuckInBako** · 04-02-2009, 05:15 AM

So you're saying you don't like it, i wasn't really sure by your response...LOL. Thanks for input, i appreciate it.

I added the hyper extenions myself to throw another lower back excercise in there. But apparently that's a waste of time from your response.

What would you suggest, i like the exercises for the most part. But i apperently should do some delt excercises that won't be hard on my rotater cuffs. So maybe just db military presses and reverse pec dec??? I want to work out almost everyday and would it be good to keep the exercises per muscle group at low numbers so not to over train seeing how there will only one off day. I know i'm on gear and will recover quickly but i also know it is possible to overtrain while cycling.

Would something like this work better.
1. Back 4 exercises with one Bicep iso on left arm only(need to catch up on size since right arm is noticably bigger)
2. Legs/Lower Back- Squat, Leg Presses. Ham Curls, Toe pushes on sled, seated calf raises, Deads.
3. Bench, Incline, Fly's, 2 Delt Exercises, Shrugs, 1 Tricep Iso
4.Rest
Repeat- mixing up exercises every four weeks and altering rest times, also occassionally throwing some supersets in my routine

Thoughts???

**StuckInBako** · 04-02-2009, 05:18 PM

bump

**Built** · 04-02-2009, 05:37 PM

What are your goals for this cycle?

**StuckInBako** · 04-02-2009, 07:05 PM

To bulk, i'm 28 and seven weeks into a 500mg/week test cycle. Started at 178 now at 198. The cycle will be 12 weeks total.

**Built** · 04-03-2009, 12:03 AM

Duh! What part(s) are you hoping to bring up - or do you just want overall size?

**StuckInBako** · 04-03-2009, 02:46 AM

Overall, i have a tall lanky build. I'm 6'1" and while i'm not really skinny i could definately use more mass everywhere. So far i've seen the best restults in my chest in back, my long arms really are putting on size slow but i'm happy with the progress i'm seeing with everything else.

**Built** · 04-03-2009, 09:13 AM

For overall mass, honestly I like the split I wrote: Got Built? » Baby Got Back

On vertical push pull day, try this shoulder module: Got Built? » The Shoulders of Giants

For biceps, try this: Got Built? » Baby Got… Biceps!

**StuckInBako** · 04-03-2009, 01:42 PM

thank you miss

**Built** · 04-03-2009, 02:39 PM

Lemme know if it looks like something that might suit you.

**StuckInBako** · 04-03-2009, 11:33 PM

Yes i like it, thanks agian

**Built** · 04-04-2009, 01:21 AM

Awesome! Lemme know how you like the shoulder module and the bicep module.

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