Hello,
In a month I'm going to do my first anabolic steroid cycle - Test. En 500mgs per week for 10 weeks (Before I took superdrol and pheraplex so it's not new for me).
Right now this is my training plan:
The reps between 10 to 6:
A - Chest-Biceps-ABS:
Chest:
Dumbell bench press - 4 sets + 1 warming set.
Incline flyes - 4 sets
Dips - 4 sets
Biceps:
Barbell curl - 3 sets
Barbell hammers curl - 3 sets.
ABS:
Seated crunch
B - Back-Shoulders-Triceps
Back:
Wide front Pulldown - 4sets + 1 warming set
Lever Bent-Over Row - 4sets
Cable Pullover - 4sets
Lever rear Delt row - 4sets
Shoulders:
Lever Shoulder press - 3sets
Cable Upright Row - 3sets
Lever Seated Rear Lateral Raise - 3sets
Triceps:
Cable Triceps Extension
Cable Pushdown
C - Legs
Squat - 4sets + 2 warming sets
Leg Extension - 4sets
Stiff Leg Deadlift - 4sets
Lever 45degree Calf press - 4sets
Lever Seated Hip Adduction - 4sets
I'm planning this workout program:
ABCD:
A - Chest + Biceps
Chest:
Dumbell bench press - 4 sets + 1 warming set.
Lever Pec Deck Fly - 4sets
Incline Dumbell Bench press - 4 sets
Decline flyes - 4 sets
Biceps:
Barbell Curl - 3sets
Dumbell Hammers - 3sets
Barbell Preacher Curl - 3sets
B - Back
Chin-up - 4sets + 1 warming set
Lever Bent-Over Row - 4sets
Narrow front Pulldown- 4sets
Lever rear Delt row - 4sets
Shrugs - 4sets
C - Legs
Squat - 4sets + 2 warming sets
Leg Extension - 4sets
Stiff Leg Deadlift - 4sets
Leg Curl - 2sets
Lever 45degree Calf press - 4sets
Lever Seated Hip Adduction - 4sets
D - Shoulders+Triceps+ABS
Shoulders:
Dumbell shoulder press - 3 sets + 1 warm set
Lever Lateral Raise - 3sets
Smith Behind Neck Press - 3sets
Lever Seated Rear Lateral Raise - 3sets
Triceps:
Barbell Lying Triceps Extension "Skull Crusher" - 3sets
Barbell Close Grip Bench Press - 3sets
Pushdown - 3sets
ABS:
BS:
Seated crunch
Should I take one day rest like this: ABCDXABCDXABCD ?
Any ideas to make this training plan better (maybe ABC is enough?)
In a month I'm going to do my first anabolic steroid cycle - Test. En 500mgs per week for 10 weeks (Before I took superdrol and pheraplex so it's not new for me).
Right now this is my training plan:
The reps between 10 to 6:
A - Chest-Biceps-ABS:
Chest:
Dumbell bench press - 4 sets + 1 warming set.
Incline flyes - 4 sets
Dips - 4 sets
Biceps:
Barbell curl - 3 sets
Barbell hammers curl - 3 sets.
ABS:
Seated crunch
B - Back-Shoulders-Triceps
Back:
Wide front Pulldown - 4sets + 1 warming set
Lever Bent-Over Row - 4sets
Cable Pullover - 4sets
Lever rear Delt row - 4sets
Shoulders:
Lever Shoulder press - 3sets
Cable Upright Row - 3sets
Lever Seated Rear Lateral Raise - 3sets
Triceps:
Cable Triceps Extension
Cable Pushdown
C - Legs
Squat - 4sets + 2 warming sets
Leg Extension - 4sets
Stiff Leg Deadlift - 4sets
Lever 45degree Calf press - 4sets
Lever Seated Hip Adduction - 4sets
I'm planning this workout program:
ABCD:
A - Chest + Biceps
Chest:
Dumbell bench press - 4 sets + 1 warming set.
Lever Pec Deck Fly - 4sets
Incline Dumbell Bench press - 4 sets
Decline flyes - 4 sets
Biceps:
Barbell Curl - 3sets
Dumbell Hammers - 3sets
Barbell Preacher Curl - 3sets
B - Back
Chin-up - 4sets + 1 warming set
Lever Bent-Over Row - 4sets
Narrow front Pulldown- 4sets
Lever rear Delt row - 4sets
Shrugs - 4sets
C - Legs
Squat - 4sets + 2 warming sets
Leg Extension - 4sets
Stiff Leg Deadlift - 4sets
Leg Curl - 2sets
Lever 45degree Calf press - 4sets
Lever Seated Hip Adduction - 4sets
D - Shoulders+Triceps+ABS
Shoulders:
Dumbell shoulder press - 3 sets + 1 warm set
Lever Lateral Raise - 3sets
Smith Behind Neck Press - 3sets
Lever Seated Rear Lateral Raise - 3sets
Triceps:
Barbell Lying Triceps Extension "Skull Crusher" - 3sets
Barbell Close Grip Bench Press - 3sets
Pushdown - 3sets
ABS:
BS:
Seated crunch
Should I take one day rest like this: ABCDXABCDXABCD ?
Any ideas to make this training plan better (maybe ABC is enough?)
