Every 4 weeks i change my routine works great for me first 4 weeks 5x8 and 3x8 in my lifts. Next 4 weeks 5x6 and 3x6. Now comes time for the least favorite 5x4 and 3x4. with that said this cycle is 5x4
Monday:Chest/Abs/ Cardio
Bench: 135x15, 175x8, 205x6, 225x5x4
Incline:185x3x6
Decline Fly's: 45x3x10
Push Ups: 1x failure
Bike: 30 Mintues
Abs: 8 sets
Tuesday:Legs
Squat:135x15, 225x10, 285x8, 315x6, 350x5x4
Leg Exe- 150x3x6
Leg Curl- 150x3x6
DB Lunges: 45x3x10
Stiff Deads-225x3x6
Calf Raises-180x5x10
Wednesday- Back/Cardio/Abs
Bent Rows- 115x10, 135x10, 175x5x4
Pull Ups-wide grip to 25
Narrow to 25
Single arm rows- 100x3x4
LatPulls- 200x3x4
Back Exe-45x5x10
Eliptical- 25 Min
Thrusday-Bis/Tris/Cardio
Close Grip Bench-115x15, 135x8, 205x5x4
Big Bar Curls- 55x15, 105x5x4
Skull Crushers- 105x3x4
Preacher Curls- 95x3x4
Dips-65x3x4
Hammer Curls-55x3x4
Jog 3 miles
Friday- Shoulders/Traps/Abs
DB Presses:35x15, 70x5x4
Up Right Rows-115x5x4
3-way Shoulder- 20x3x10
DB Shrugs- 100x3x6
Saturday-OFF
Sunday-
Power Cleans- 135x5, 165x5, 185x5, 205x3
Deadlifts- 225x3, 315x3, 375x3, 405x3
Bike 45 min
Diet:Wake up 8am- 40 g Protien shake w/ .5 cup of oats
11am-40 g shake
1pm-1 cup brown rice 8 oz chicken
3pm-prework 20g protien shake
During workout- 12 Oz gatoraide w/ 8 o H2O
Post WorkOUT about 5pm-Cell Tech/with 20g of protein plus light dinner
8pm-1 cup cottage cheese fat free
any suggestions on any part of the program.......Im starting to cut and the diet times my switch up depending on what time i workout
Monday:Chest/Abs/ Cardio
Bench: 135x15, 175x8, 205x6, 225x5x4
Incline:185x3x6
Decline Fly's: 45x3x10
Push Ups: 1x failure
Bike: 30 Mintues
Abs: 8 sets
Tuesday:Legs
Squat:135x15, 225x10, 285x8, 315x6, 350x5x4
Leg Exe- 150x3x6
Leg Curl- 150x3x6
DB Lunges: 45x3x10
Stiff Deads-225x3x6
Calf Raises-180x5x10
Wednesday- Back/Cardio/Abs
Bent Rows- 115x10, 135x10, 175x5x4
Pull Ups-wide grip to 25
Narrow to 25
Single arm rows- 100x3x4
LatPulls- 200x3x4
Back Exe-45x5x10
Eliptical- 25 Min
Thrusday-Bis/Tris/Cardio
Close Grip Bench-115x15, 135x8, 205x5x4
Big Bar Curls- 55x15, 105x5x4
Skull Crushers- 105x3x4
Preacher Curls- 95x3x4
Dips-65x3x4
Hammer Curls-55x3x4
Jog 3 miles
Friday- Shoulders/Traps/Abs
DB Presses:35x15, 70x5x4
Up Right Rows-115x5x4
3-way Shoulder- 20x3x10
DB Shrugs- 100x3x6
Saturday-OFF
Sunday-
Power Cleans- 135x5, 165x5, 185x5, 205x3
Deadlifts- 225x3, 315x3, 375x3, 405x3
Bike 45 min
Diet:Wake up 8am- 40 g Protien shake w/ .5 cup of oats
11am-40 g shake
1pm-1 cup brown rice 8 oz chicken
3pm-prework 20g protien shake
During workout- 12 Oz gatoraide w/ 8 o H2O
Post WorkOUT about 5pm-Cell Tech/with 20g of protein plus light dinner
8pm-1 cup cottage cheese fat free
any suggestions on any part of the program.......Im starting to cut and the diet times my switch up depending on what time i workout
