D
Doko
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I'm planning a 4 week M1t/4AD cycle and have put together this routine to put on as much LBM as possible. I want to do this until PCT is finished then switch to something else.
3 days on 1 day off ad infinitum. Each day focus on either chest, back, or legs with 4 different exercises, 5 sets each, reps +/- 8. Then finish off with 2-3 isolation lifts, maybe 3-4 sets, same rep scheme. For example:
Day 1 (chest)
Incline Smith press 5 x 8
Weighted Dips 5 x 8
Pec Deck 5 x 8
DB Flys 5 x 8
Military presses 3 x 8
DB lateral raises 3 x 8
Crunches 3 to failure
Day 2 (legs)
Deads 5 x 8
Calf presses 5 x 8
Leg presses 5 x 8
Abductors 5 x 8
Day 3 (back)
Bent-over BB rows 5 x 8
Pullups 5 x 8
Pullovers (lever) 5 x 8
Upright rows 5 x 8
DB curls 3 x 8
Oblique extensions 3 x 8
Swiss ball crunches 3 to failure
Day 4 (rest)
Day 5 (repeat day 1)
I'm trying to mix up freeweights, machines, etc. I know the first comment is going to be "overtraining" but I will be "on" so hopefully recovery will be accelerated. Also if you notice I keep the sets under 30 which I don't think is too much, and I'll be alternating exercises throughout the week, for example instead of leg presses I'll be squatting (opposite my deadlifting days).
Comments, flames?
:rant:
3 days on 1 day off ad infinitum. Each day focus on either chest, back, or legs with 4 different exercises, 5 sets each, reps +/- 8. Then finish off with 2-3 isolation lifts, maybe 3-4 sets, same rep scheme. For example:
Day 1 (chest)
Incline Smith press 5 x 8
Weighted Dips 5 x 8
Pec Deck 5 x 8
DB Flys 5 x 8
Military presses 3 x 8
DB lateral raises 3 x 8
Crunches 3 to failure
Day 2 (legs)
Deads 5 x 8
Calf presses 5 x 8
Leg presses 5 x 8
Abductors 5 x 8
Day 3 (back)
Bent-over BB rows 5 x 8
Pullups 5 x 8
Pullovers (lever) 5 x 8
Upright rows 5 x 8
DB curls 3 x 8
Oblique extensions 3 x 8
Swiss ball crunches 3 to failure
Day 4 (rest)
Day 5 (repeat day 1)
I'm trying to mix up freeweights, machines, etc. I know the first comment is going to be "overtraining" but I will be "on" so hopefully recovery will be accelerated. Also if you notice I keep the sets under 30 which I don't think is too much, and I'll be alternating exercises throughout the week, for example instead of leg presses I'll be squatting (opposite my deadlifting days).
Comments, flames?
:rant: