[Jim Mills]

While on a 10 week sustanon cycle?

Monday - Shoulders and Triceps

Shoulders

Shoulder Press 4- 12,10,8,6
Dumbbell Lateral Raise 4- 12,10,8,6
Dumbbell Reverse Fly 4- 12,10,8,6
Dumbbell Shrugs 4- 12,10,8,6

Triceps

Lying Tricep Extension 3- 10,8,6
One Arm Cable Extension 3- 10,8,6
One Arm Dumbbell Extension 3 - 10,8,6

Tuesday - Back

Back

Wide Grip Pull Up 4- 12,10,8,6
Close Grip Pull Down 4- 12,10,8,6
One Arm Dumbbell Row 4- 12,10,8,6
Bent Over Barbell Row 4- 12,10,8,6

Thursday - Chest and Biceps

Chest

Incline Dumbbell Bench Press 4-12,10,8,6
Barbell Bench Press 4- 12,10,8,6
Incline Dumbbell Flys 4- 12,10,8,6
Cable Crossovers 4- 12,10,8,6

Biceps

Incline Dumbbell Curl 3- 10,8,6
Preacher Curl 3- 10,8,6
Standing Hammer Curl 3- 10,8,6

Saturday - Legs

Quads, Hamstrings & Glutes

Squat 4- 12,10,8,6

Leg Press 4- 12,10,8,6
Leg Extension 4- 12,10,8,6
Stiff Legged Deadlifts 4 12,10,8,6

Calves

Seated calf Raise- 3 10,8,8

Off Wednesday, Friday and Sunday.

[RenegadeRows]

It actually doesn't look bad to me, as long as you keep increasing the amount of weight.

[Jim Mills]

Originally Posted by RenegadeRows

It actually doesn't look bad to me, as long as you keep increasing the amount of weight.

Yeah, I found it on the some web site... I haven't started my cycle yet... I was looking for a good program and I think this is it... I already did Monday and Tuesday and man I could feel it the next couple days.... And yes, adding weight.

[Genetic79]

Height

weight

calorie intake

macros?

[Jim Mills]

Originally Posted by Genetic79

Height

weight

calorie intake

macros?

Height: 5'7"

weight: 170 9-10%bf was 190 13-14%bf during the winter.

calorie intake: Now, about 3,200 will jump up during cycle.

macros? Not to sure but maybe something like 30-55-15 during my cycle.

I was on the anabolic diet for 16 weeks, so I'm ready to do a clean bulk... Been lifting a little over 5 years "faithfully"... Started at 157lbs at the age of 38.

[Genetic79]

I would go to somewhere between 3,700 - 4,000. All your using is Sus alone? The reason i'm asking is 3,200 will be good enuff if you were natural and wanted to "clean" bulk. But your pushing your test to supraphysiological levels so your going to need to up the ante to get the most benefit. I say 3,800 kcals, 40/40/20 for your macro. This a more ideal lean bulk.

[Rodja]

Add in more ham/glute work. Walking or reverse lunges would be a great addition.

[jcp2]

Originally Posted by Rodja

Add in more ham/glute work. Walking or reverse lunges would be a great addition.

I agree, if you don't have a very good strength base to begin with the lack of posterior work will hold most people back. Most people. I always felt these type of splits work best for those that are already big and strong.

[Jim Mills]

Thanks Genetic79 and Rodja, I'll take both of your advises...