What you guys think of this program

  1. What you guys think of this program


    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.


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

  3. Quote Originally Posted by RenegadeRows View Post
    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.
    •   
       


  4. Height

    weight

    calorie intake

    macros?

  5. Quote Originally Posted by Genetic79 View Post
    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.

  6. 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.

  7. Add in more ham/glute work. Walking or reverse lunges would be a great addition.
    M.Ed. Ex Phys


  8. Quote Originally Posted by Rodja View Post
    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.
  9. Thumbs up


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

  
 

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