Folks I'm looking for thoughts on my program, Ive been doing this routine for a year now. I have good weeks and bad weeks, when I say that I mean I hurt some weeks and some I feel great. Using cyp, Deca, d-bol.
Day 1 Heavy Back and shoulders, 4 sets of pull ups with weight, dumbell shoulder press. Keeping reps to max weight at 6 to 8 reps. Alternating between the 2 excersises. Calve raises doing the same. Rows doing the same with shrugs.
Day 2, Heavy chest, the sets are 3 intstead of 4 and reps are the same as back. Incline dumbell fly's (sometimes use cables), abs, flat dumbell fly's, abs. Incline bench, abs. Flat bench, abs. Incline bench has been giving my right shoulder a fit lately.
Day3, Heavy Arms, This varies on the mood, but bar bell or bumbell bi's, Dumbell lying tri's, 4 sets each. 10 min break (usualy walk on tread mill) then preacher curls, flat bar tri's.
Day 4, Heavy legs, 6 sets of squats, concentrated ham's, leg ext. If I have anything left I'll get on the leg press to exaustion.
Day 5, OFF, maybe a 30 min walk on tread mill to circulate blood to keep the soreness down.
Day 6, Light Back and Bi's. Same excersises but higher reps. Reps to 12 to 15.
Day 7, Light chest and Tri's. Same excersises but higher reps. Reps to 12 to 15. I'll do some dips this day since I'm doing chest and tri's together.
Day 8, light legs, same as heavy except for reps will be taken to 20.
Then a day off and start over again. Is this to much? It seems to work good and I stay sore all the time. I'm 40 and eat right. I'm currently 245lbs at 6'4" and bf around %12. Every 6 weeks I'll take 4 days in a row off, which is tough because I feel like I need to be working out LOL.
Thanks! Fire away!
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Originally Posted by Manny1983
