Ok so my first run will be a 4-5 week EPISTANE cycle at 20/30/30/40/40
My usual routine is to train 1 muscle group hard once a week like the following:
mon = chest
Tues = Tri's
wed = OFF ( says my fiance' )
thurs = Bi's
fri = shoulders
Sat = back
sun = legs
Now when i start my cycle I was entertaining the idea of possibly a diff routine but wanted some expert advice and opinions..
What about a 4 day split?
Mon = (upper body)
Bench press/ 4 sets/ 6-8 reps
bent over rows/ 4 sets/ 6-8
dumbell shoulder press/ 3 sets/ 10-12
bicep curl/ 3 sets/ 10-12
rope triceps pull downs/ 3 sets/ 10-12
Tues = (lower body)
front squat/ 4 sets/ 6-8
deadlift/ 4 sets/ 6-8
lunges or leg press/ 3 sets/ 6-8
hamstring curl/ 3 sets/ 10-12
standing calf raise/ 3 sets/ 10-12
Wed = OFF
Thurs = Cardio and abs
Friday = Upper body
Incline bench/ 4 sets/ 6-8
lat pull downs/ 4 sets/6-8
barbell shoulder press/ 4 sets/10-12
front laterals/ 3 sets/10-12
dips/ 3 sets/ 10-12
Sat = (lower body)
back squat/ 4 sets/6-8
stiff leg deads/ 4 sets/6-8
lunges/3 sets/ 10-12
ham curls/3 sets/10-12
seated calf raise/3 sets/10-12
sun = Cardio & abs
Sorry to write so much but what do you guys think would be a great training routine to put on some hard muscle and maximize my gains on this cycle??
Im open to any new suggestions as well..OR do you think my current routine will work better??
Thanks alot
My usual routine is to train 1 muscle group hard once a week like the following:
mon = chest
Tues = Tri's
wed = OFF ( says my fiance' )
thurs = Bi's
fri = shoulders
Sat = back
sun = legs
Now when i start my cycle I was entertaining the idea of possibly a diff routine but wanted some expert advice and opinions..
What about a 4 day split?
Mon = (upper body)
Bench press/ 4 sets/ 6-8 reps
bent over rows/ 4 sets/ 6-8
dumbell shoulder press/ 3 sets/ 10-12
bicep curl/ 3 sets/ 10-12
rope triceps pull downs/ 3 sets/ 10-12
Tues = (lower body)
front squat/ 4 sets/ 6-8
deadlift/ 4 sets/ 6-8
lunges or leg press/ 3 sets/ 6-8
hamstring curl/ 3 sets/ 10-12
standing calf raise/ 3 sets/ 10-12
Wed = OFF
Thurs = Cardio and abs
Friday = Upper body
Incline bench/ 4 sets/ 6-8
lat pull downs/ 4 sets/6-8
barbell shoulder press/ 4 sets/10-12
front laterals/ 3 sets/10-12
dips/ 3 sets/ 10-12
Sat = (lower body)
back squat/ 4 sets/6-8
stiff leg deads/ 4 sets/6-8
lunges/3 sets/ 10-12
ham curls/3 sets/10-12
seated calf raise/3 sets/10-12
sun = Cardio & abs
Sorry to write so much but what do you guys think would be a great training routine to put on some hard muscle and maximize my gains on this cycle??
Im open to any new suggestions as well..OR do you think my current routine will work better??
Thanks alot