Workout program

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    skownation22's Avatar
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    Workout program


    Im trying to build upper body mass

    monday is bicep/back/forearms

    tuesday is chest/tricep/forearms

    wensday is legs

    thursday is bicep/back/forearms

    friday is chest/tricep/forearms

    Saturday and sunday are days off with rest


    Supplements are

    Fina Flex 1-andro going 2 Bottles

    already on my third day

    week 1 ( 2 pills a day )
    week 2 and beyond ( 4 pills a day )


    Syntha 6

    4 Shakes a day

    1 after breakfest ( 1 scoop )

    1 Post Workout ( 2 scoop )

    1 in between lunch and dinner ( 1 scoop )

    1 before i go to bed ( 1 scoop)

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    o my, now im no expert, but in my eyes ur overtraining. keep it simple...try a 2 on 1 off split so ur hittin each muscle once every 6 days. and focus on ur compound lifts, deads, squats, u get the point. and i see alotta shake action goin on, dunno wat your actual meal plan looks like but make sure ur gettin most of ur protein and cals from whole foods. much luck bud!
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    Layne nortons power/hypterophy training split is tops! Have a look. I've been doing once a week for a long time and my body just stopped responding. So this split is great IMO.
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    Since you're using a hormonal, and calories are in surplus, this workout split should be fine. What is the volume like on your back + chest days?

    I respond best when hitting each group more than once a week as well, but I have to watch the volume. Somewhere between DC + HST works best for me.

    Syntha 6 is a long-release protein isn't it? Not the best option for morning and post-workout. Use hydrolyzed or regular whey in the morning and post
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    Quote Originally Posted by jiberish View Post
    Layne nortons power/hypterophy training split is tops! Have a look. I've been doing once a week for a long time and my body just stopped responding. So this split is great IMO.
    That's a pretty good workout. Never looked into it before. Might try this in a month or two after I'm finished with a couple HST cycles.
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    Quote Originally Posted by skownation22 View Post
    Im trying to build upper body mass

    monday is bicep/back/forearms

    tuesday is chest/tricep/forearms

    wensday is legs

    thursday is bicep/back/forearms

    friday is chest/tricep/forearms

    Saturday and sunday are days off with rest


    Supplements are

    Fina Flex 1-andro going 2 Bottles

    already on my third day

    week 1 ( 2 pills a day )
    week 2 and beyond ( 4 pills a day )


    Syntha 6

    4 Shakes a day

    1 after breakfest ( 1 scoop )

    1 Post Workout ( 2 scoop )

    1 in between lunch and dinner ( 1 scoop )

    1 before i go to bed ( 1 scoop)
    Shoulders? Abs?

    And I agree that 4 shakes are a bit much. I try my best to stick to 2 and rarely throw in a third if there's no quality whole foods around.
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    his workout is almost like arnolds workout which is what i rotate through once in a while. for example

    Mon - Chest/Back
    Tues - Legs
    Wed - OFF
    Thurs - OFF
    Fri - Chest/Tris
    Sat - Back/Bis
    I only use this maybe for 2 weeks to shake things up a little bit and only when i am in a bulk so i know im getting plenty food and rest. this is the typical over training but u know what i mean. i rotate through about 4 different programs so mix things up


    i dont do shoulders either because i get a front delt workout during chest and when i do back, i have 1 or two rear delt workouts i do


    also, take out two of those shakes and substitute them with REAL food. i did the same thing u are doing and it didnt get me anywhere. although i wasnt on any PH's or anything. im strongly against them but anyways....sub those 2 shakes with a chicken breast and 2 packets of oatmeal and i promise you, you will be getting better results
    Hardcore Supps for the Hardcore Trainer
    Use Discount Code AM20 To Save 20% At www.ironflexsupps.com


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    if you want to put on some size your gotta have to hit your legs too. take it from someone that has been trying for a long time. i finally started hitting the squat rack. throw in some squats and deadlifts. report back in a few months. ull see!
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    I think I'm going to start a new routine like this one. I had started an HST routine, but I want to go heavier... I'm bulking and on so I think it will work well.

    Workout A (focus on heavy compounds - lower reps 6-8)

    Chest/Tris/ minimal front + side delt work
    Legs/abs
    Back/bis/rear delts
    Day off

    Workout B (isolation, DB's, kettlebells, etc, accessory work - higher reps 10-15)

    Chest/Tris/front + side delt work
    Legs/abs
    Back/bis/rear delts
    Day Off

    Repeat
  

  
 

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