killamac27
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Want to know if I should think about changing anything or not even do it at all before I start the cycle. I am looking to gain muscle mass and size. I'm 5'9 160 at the moment. I don't take any supplements. I do eat about 30g carbs and 30g protein about 20 mins before and after working out and am trying to cram calories all day. I am also looking to take Adam for a multi some fish oil and just gonna throw 3g of creatine mono into my post-workout shakes.
10 Min warmup before every workout and I usually do warm up sets before working up to heavy weight.
Monday
Incline Bench or Dumbell - 3x6
Pull Ups - 5x10
Upright Rows 3x10
Front Dumbell Raises 2x8
Dips 2x8
Tricep Pressdown 2x8 ( Switch each week with Skull crushers)
Tuesday
Squats 5x5
Leg Press 5x5
Sitting straight leg Calf Press 2x20
Hamstring Curl 2x8
Hammer Curls 2x8
21s 3 sets
Abdominal Workout
Wednesday - OFF
Thursday
Decline Bench 3x6
Standing Overhead Press 3x6
Close Grip Bench Press 2x8
Bent Over Rows 3x8
Wide Grip Pull Down 3x8
Reverse Grip Pull Down 3x8
Abdominal Workout
Friday
Repeat Tuesday without abdominal workout.
Saturday
OFF
Sunday
Repeat Monday with abdominal workout.
I am also going to try and work some deadlifts and straight leg deadlifts in and out somewhere throughout.. Let me know what you guys think.
10 Min warmup before every workout and I usually do warm up sets before working up to heavy weight.
Monday
Incline Bench or Dumbell - 3x6
Pull Ups - 5x10
Upright Rows 3x10
Front Dumbell Raises 2x8
Dips 2x8
Tricep Pressdown 2x8 ( Switch each week with Skull crushers)
Tuesday
Squats 5x5
Leg Press 5x5
Sitting straight leg Calf Press 2x20
Hamstring Curl 2x8
Hammer Curls 2x8
21s 3 sets
Abdominal Workout
Wednesday - OFF
Thursday
Decline Bench 3x6
Standing Overhead Press 3x6
Close Grip Bench Press 2x8
Bent Over Rows 3x8
Wide Grip Pull Down 3x8
Reverse Grip Pull Down 3x8
Abdominal Workout
Friday
Repeat Tuesday without abdominal workout.
Saturday
OFF
Sunday
Repeat Monday with abdominal workout.
I am also going to try and work some deadlifts and straight leg deadlifts in and out somewhere throughout.. Let me know what you guys think.