I am on a bulk at the moment and also on 130mg T enth per week possibly moving up to 175mg in the future, this is TRT not a cycle.
Currently on a calorie surplus of about 400calories per day so I am more worried about undertraining than overtraining and also concerned about muscular balance and leaving anything out.
Arms are my weakness particularly triceps which if I dont train directly hold me back on bench, I always train them on the same day as chest so they recover in sync rather than still being sore/weak when they should be helping with bench.
I really want my shoulders to excel hence why they are isolated twice per week. I have purposely left out any anterior delt work as for me they grow enough in comparison to the other deltoids with the current exercises.
This routine is an upper/lower split but only hitting legs and core once per week.
Day 1(Tue)
Lat Pulldown 10x3
Bent over DB Row 10x3
Decline DB Bench 10x2
Incline DB Bench 10x2
Lying Side Lateral Raise 10x2
DB Rear Delt Row 10x2
Decline Skull Crushers 10x2
Decline CG Bench 10x1 (Done with same bar weight as Skulls)
Day 2(varies)
Hyper Extensions 10x4
Vertical Knee Raise 10x4
DB Shrugs 10x2
Leg Press 10x4
Hamstring Curls 10x3
Calf Raises 12x3
Day 3 (Saturday)
Chin ups 10x3
Bent Over DB Row 10x3
Flat DB Bench 10x3
Lying Side Lateral Raises 10x2
DB Rear Delt Row 10x2
Decline Skull Crusher 10x2
Decline CG Bench (Same bar and weight as above)
Currently on a calorie surplus of about 400calories per day so I am more worried about undertraining than overtraining and also concerned about muscular balance and leaving anything out.
Arms are my weakness particularly triceps which if I dont train directly hold me back on bench, I always train them on the same day as chest so they recover in sync rather than still being sore/weak when they should be helping with bench.
I really want my shoulders to excel hence why they are isolated twice per week. I have purposely left out any anterior delt work as for me they grow enough in comparison to the other deltoids with the current exercises.
This routine is an upper/lower split but only hitting legs and core once per week.
Day 1(Tue)
Lat Pulldown 10x3
Bent over DB Row 10x3
Decline DB Bench 10x2
Incline DB Bench 10x2
Lying Side Lateral Raise 10x2
DB Rear Delt Row 10x2
Decline Skull Crushers 10x2
Decline CG Bench 10x1 (Done with same bar weight as Skulls)
Day 2(varies)
Hyper Extensions 10x4
Vertical Knee Raise 10x4
DB Shrugs 10x2
Leg Press 10x4
Hamstring Curls 10x3
Calf Raises 12x3
Day 3 (Saturday)
Chin ups 10x3
Bent Over DB Row 10x3
Flat DB Bench 10x3
Lying Side Lateral Raises 10x2
DB Rear Delt Row 10x2
Decline Skull Crusher 10x2
Decline CG Bench (Same bar and weight as above)