I am currently a a stack of t1 ans 1,4 andro and my goal is to get strenght and cuts. Will I be overtranning is I do the folwing
Monday
Morning (A) ??? 9 sets of back, 3 sets of rear deltoids:
3 sets x 6 reps of T-bar rows
3 sets x 10 reps of chin-ups (On the last rep of each set, drop down 1/3 of the way and hold that position for at least five seconds. Repeat with two more drops.)
3 sets of triple strip sets for seated rows (5, 5, 5)*
3 sets of bent over rear deltoid raise
Evening (A) ??? 9 sets of front and side deltoids, 3 sets of abdominals:
3 sets x 6 reps of seated dumbbell press
3 sets x 10 reps of front shoulder raise
3 sets of triple strip sets for upright rows (5, 5, 5)
3 sets of hanging leg raises
Tuesday
Morning (B) ??? 10 sets legs (hip-dominant):
4 sets x 6 reps deadlifts
3 sets x 10 reps good mornings
3 sets of triple strip sets for leg curls (5, 5, 5)
Evening (B) ??? 10 sets legs (quad-dominant):
4 sets x 6 reps of squats
3 sets x 10 reps leg press (feet together)
3 sets of triple strip sets for leg extension (5, 5, 5)
Wednesday
Morning (C) ??? 9 sets chest & 3 sets calves:
3 sets x 6 reps of bench press
3 sets x 10 reps of incline dumbbell press
3 sets of triple strip sets for flyes (5, 5, 5)
3 sets of triple strip sets for standing calf raise (5, 5, 5)
Evening (C) ??? 6 sets biceps & 6 sets triceps:
3 sets x 6 reps of barbell curls
3 sets of triple strip sets for dumbbell curls (5, 5, 5)
3 sets x 6 reps of lying triceps extensions
3 sets of triple strip sets for pushdowns (5, 5, 5)
Thursday ??? Off (cardio)
Friday ??? Repeat A Day
Saturday ??? Repeat B Day
Sunday ??? Off (cardio)
Week #2
Monday ??? Repeat C Day
Tuesday ??? Repeat A Day
Wednesday ??? Off (cardio)
Thursday ??? Repeat B Day
Friday ??? Repeat C Day
Saturday ??? Repeat A Day
Sunday ??? Off (cardio)
Monday
Morning (A) ??? 9 sets of back, 3 sets of rear deltoids:
3 sets x 6 reps of T-bar rows
3 sets x 10 reps of chin-ups (On the last rep of each set, drop down 1/3 of the way and hold that position for at least five seconds. Repeat with two more drops.)
3 sets of triple strip sets for seated rows (5, 5, 5)*
3 sets of bent over rear deltoid raise
Evening (A) ??? 9 sets of front and side deltoids, 3 sets of abdominals:
3 sets x 6 reps of seated dumbbell press
3 sets x 10 reps of front shoulder raise
3 sets of triple strip sets for upright rows (5, 5, 5)
3 sets of hanging leg raises
Tuesday
Morning (B) ??? 10 sets legs (hip-dominant):
4 sets x 6 reps deadlifts
3 sets x 10 reps good mornings
3 sets of triple strip sets for leg curls (5, 5, 5)
Evening (B) ??? 10 sets legs (quad-dominant):
4 sets x 6 reps of squats
3 sets x 10 reps leg press (feet together)
3 sets of triple strip sets for leg extension (5, 5, 5)
Wednesday
Morning (C) ??? 9 sets chest & 3 sets calves:
3 sets x 6 reps of bench press
3 sets x 10 reps of incline dumbbell press
3 sets of triple strip sets for flyes (5, 5, 5)
3 sets of triple strip sets for standing calf raise (5, 5, 5)
Evening (C) ??? 6 sets biceps & 6 sets triceps:
3 sets x 6 reps of barbell curls
3 sets of triple strip sets for dumbbell curls (5, 5, 5)
3 sets x 6 reps of lying triceps extensions
3 sets of triple strip sets for pushdowns (5, 5, 5)
Thursday ??? Off (cardio)
Friday ??? Repeat A Day
Saturday ??? Repeat B Day
Sunday ??? Off (cardio)
Week #2
Monday ??? Repeat C Day
Tuesday ??? Repeat A Day
Wednesday ??? Off (cardio)
Thursday ??? Repeat B Day
Friday ??? Repeat C Day
Saturday ??? Repeat A Day
Sunday ??? Off (cardio)
