new workouts?

[OTG85]

Anyone got some links to some good workouts mine is getting stale.I was in the process of typing my whole workout up to show you guys but I hit a button and jumped pages and lost it so fuk that.

 

[OTG85]

I dont really care to make my own program^^^ I been basically doing a push pull routine.I just got the arnold bb encylepedia for b-day present it was published in 1997 lol anyone have any feedback on that advance workout in there?

 

[gtbmed]

Do 5/3/1 or Bill Starr's 5x5.

 

[OTG85]

I'm on cylce now and today is day 13 sust.600 tren eth 400 ew and t-bol 50 mg ed here is a pic I snapped right b4 cycle to compare b4 and after results but I'm put it up now so you guys can tell me what I need to really bring up stats are 5'10 212-213 around 15% bf

 

[OTG85]

I know my lats and arms are lagging legs ok chest needs a little work but I come long way since my lay off only 4 months back into it hard had a shoulder injury

 

[OTG85]

and should I smash lagging muscles 3x a week now since on da juice and can recover quicker?

 

[OTG85]

my my back pic won't load pos will post it up asap or get the nag alot to take a new one

 

[OTG85]

no 1

 

[Gazhole]

Dude, you posted this like 6 hours ago chill the fuck out. Even Mods don't live on the boards 24/7 - you'll get a response, just don't expect one immediately.

As for your question - have you tried putting together a program yourself?

 

[Flathead]

Maybe you could post up your current push/pull routine & we could build off that?

 

[Parallel]

I'll post some that I've been following for a couple months now


There are basically some different workouts to choose from in each file

edit: upload didn't work

Arms

· [FONT=&quot]Close-Grip Bench Press[/FONT][FONT=&quot]: 3 sets of 4-6 reps[/FONT]

• [FONT=&quot]Cable Rope Overhead Triceps Extension[/FONT][FONT=&quot]: 2 sets of 8-12 reps[/FONT]
• [FONT=&quot]Triceps Pushdowns[/FONT][FONT=&quot]: 2 sets of 15 reps[/FONT]
• [FONT=&quot]Barbell Curl[/FONT][FONT=&quot]: 3 sets of 4-6 reps[/FONT]
• [FONT=&quot]Alternating Dumbbell Curls[/FONT][FONT=&quot]: 2 sets of 8-12 reps[/FONT]
• [FONT=&quot]Straight Bar Cable Curls[/FONT][FONT=&quot]: 3 sets of 15 reps[/FONT]
• [FONT=&quot]Palm Down Barbell Wrist Curls Over Bench[/FONT][FONT=&quot]: 5 sets of 25 reps[/FONT]

Back

• [FONT=&quot]Bent Over Barbell Rows[/FONT][FONT=&quot]: 3 Sets Of 6-8 Reps[/FONT]
• [FONT=&quot]Seated Cable Rows[/FONT][FONT=&quot]: 3 Sets Of 8-12 Reps[/FONT]
• [FONT=&quot]V-Bar Pull-Downs[/FONT][FONT=&quot]: 3 Sets Of 12 Reps[/FONT]
• [FONT=&quot]Barbell Shrugs[/FONT][FONT=&quot]: 3 Sets Of 6-8 Reps[/FONT]
• [FONT=&quot]Hyperextensions[/FONT][FONT=&quot]: 3 Sets Of 12 Reps[/FONT]

Chest

• [FONT=&quot]Incline Bench Barbell Press[/FONT][FONT=&quot]: 3 sets of 6-10 reps[/FONT]
• [FONT=&quot]Flat Bench Dumbbell Press[/FONT][FONT=&quot]: 3 sets of 8-12 reps[/FONT]
• [FONT=&quot]Decline Bench Dumbbell Flyes[/FONT][FONT=&quot]: 3 sets of 8-12 reps[/FONT]
• [FONT=&quot]Cable Crossover[/FONT][FONT=&quot]: 3 sets of 10-15 reps[/FONT]

Delts

· [FONT=&quot]Barbell Shoulder Press[/FONT][FONT=&quot]: 3 sets of 4-6 reps[/FONT]

• [FONT=&quot]One Arm Side Laterals[/FONT][FONT=&quot]: 3 sets of 12 reps[/FONT]
• [FONT=&quot]Front Plate Raise[/FONT][FONT=&quot]: 3 sets of 12 reps (3 second hold at top)[/FONT]
• [FONT=&quot]Lying Rear Delt Raises[/FONT][FONT=&quot]: 3 sets of 15 reps[/FONT]

Legs

• [FONT=&quot]Barbell Full Squats[/FONT][FONT=&quot]: 4 Sets Of 4-6 Reps[/FONT]
• [FONT=&quot]Dumbbell Lunge[/FONT][FONT=&quot]: 4 Sets Of 12 Reps Each Leg[/FONT]
• [FONT=&quot]Leg Press[/FONT][FONT=&quot]: 3 Sets Of 12-15 Reps[/FONT]
• [FONT=&quot]Lying Leg Curl[/FONT][FONT=&quot]: 3 Sets Of 12 Reps[/FONT]
• [FONT=&quot]Leg Extensions[/FONT][FONT=&quot]: 3 Sets Of 20 Reps[/FONT]
• [FONT=&quot]Standing Calf Raises[/FONT][FONT=&quot]: 4 Sets Of 12 Reps[/FONT]

They are very simple but they are good for me at the moment

 

[OTG85]

thanks bro

 

[OTG85]

Dude, you posted this like 6 hours ago chill the fuck out. Even Mods don't live on the boards 24/7 - you'll get a response, just don't expect one immediately.

As for your question - have you tried putting together a program yourself?

dude I wasnt flipping out