StellaArtois
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Ok i have been a lurker here for awhile, as well other forums.
My stats: 5'11" was around 212-216lbs now at 200lbs. have never done steroids or PH, I have been gaining steadily just focusing on diet, creatine, protein, although at times its tempting seeing the results my friends get.
Worked out for a while doing 5x5, push/pull, and lately been doing a form of WSB upper/lower routine, recently i pulled my back doing deadlifts, and have been pretty much resting it and losing some weight during that time. here is the 4 days split i have come up (more like copied lol) with after reading some of the posts on this forum. i forgot the names of the forum members but i'll give some shout outs if i remember. i will go easily at first on the leg day, and anything to do with deadlifts or squats. what do you guys think overall, should i have more volume for back day? should i have 8 sets for triceps and biceps instead of 6? thanks in advance
Day 1: Chest, biceps
Bench presses: 4 sets 5 reps
Incline Bench Press: 4 sets 8-10 reps
Dumbell Flys: 4 sets 8-10 reps
Extra: dips (sometimes) 2 sets 8-10 reps
Barbell curls 3 sets 8-10 reps
Dumbbell curls 3 sets 8-10 reps
Day 2: Legs
Squats: 4 sets 6 reps
Calves: 3 sets
hyperextension: 3 sets 8-10 reps
Leg raises: 3 sets 8-10 reps
Day 4: Shoulders, triceps
Front Shoulder BB press: 4 sets 8-10 reps
Side laterals: 4 sets 8-10 reps
Bent over lateral raises: 4 sets 8-10 reps
Close Grip Bench press: 3 sets 8-10 reps
Triceps pulley pushdown: 3 sets 8-10 reps
Day 6: Back
warmup: Chinups/pullups
deadlift 3 sets 6 reps
Lat pull to neck 4 sets 8-10 reps
Barbell bent-over row 4 sets 8-10 reps
My stats: 5'11" was around 212-216lbs now at 200lbs. have never done steroids or PH, I have been gaining steadily just focusing on diet, creatine, protein, although at times its tempting seeing the results my friends get.
Worked out for a while doing 5x5, push/pull, and lately been doing a form of WSB upper/lower routine, recently i pulled my back doing deadlifts, and have been pretty much resting it and losing some weight during that time. here is the 4 days split i have come up (more like copied lol) with after reading some of the posts on this forum. i forgot the names of the forum members but i'll give some shout outs if i remember. i will go easily at first on the leg day, and anything to do with deadlifts or squats. what do you guys think overall, should i have more volume for back day? should i have 8 sets for triceps and biceps instead of 6? thanks in advance
Day 1: Chest, biceps
Bench presses: 4 sets 5 reps
Incline Bench Press: 4 sets 8-10 reps
Dumbell Flys: 4 sets 8-10 reps
Extra: dips (sometimes) 2 sets 8-10 reps
Barbell curls 3 sets 8-10 reps
Dumbbell curls 3 sets 8-10 reps
Day 2: Legs
Squats: 4 sets 6 reps
Calves: 3 sets
hyperextension: 3 sets 8-10 reps
Leg raises: 3 sets 8-10 reps
Day 4: Shoulders, triceps
Front Shoulder BB press: 4 sets 8-10 reps
Side laterals: 4 sets 8-10 reps
Bent over lateral raises: 4 sets 8-10 reps
Close Grip Bench press: 3 sets 8-10 reps
Triceps pulley pushdown: 3 sets 8-10 reps
Day 6: Back
warmup: Chinups/pullups
deadlift 3 sets 6 reps
Lat pull to neck 4 sets 8-10 reps
Barbell bent-over row 4 sets 8-10 reps
