Training while on Hemaguno

mountainDB99

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Starting hemaguno next week and want some input on what routine/split would maximize gains. M,W,F is what my schedule allows. I was thinking the good old 20 rep squat routine. I would appreciate any input. Thanks
(20 rep routine, 3 days a week, try to add 5-10lbs each WO)
Military Press 3x10
Bench 3x12
Bentover Row 3x15
Bar Curl 2x10 (optional)
Squat 1x20
pullover 1x20
RDL or SLDL 1x15
pullover 1x20
 
mmowry

mmowry

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Heres the general outline I use when cycling.Sometimes Ill throw in an extra set here and there.

Monday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10

Wednesday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Friday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10
 

mountainDB99

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Thanks man, I like the look of that. not overkill, good variation. Do you feel that would work well for putting on some size, asuming I eat 3500+cals while on? (165lbs rightnow)
 
mmowry

mmowry

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Yes it should work nicely just keep protein @1.5gm/lb or more and youll be fine.

I like this layout as it gives 3 upper and 3 lower body wo's every 2 wks which is nice while ON.Good luck!
 

mountainDB99

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Thanks again man, that works out to 6 and 6 for the month, good stuff. I am running cycle support and liver longer with hemaguno, pct is only novadex XT. Guys at the gym I work at have followed that and had no problems, what are thoughts on that? Everything on here seems to be Nova and such. Thanks for any input.
 

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