getbig89
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This is very rough, and I know it needs work. My overall goal is size, not strength. Specifically I need to work on biceps(they are lagging behind badly, arms are only 16.6, and tricep is making up a huge amount, more than it should) chest width, back (more width, than thickness, but both). I'll be running Halotest-25 50/50/75/75/75/100 while doing this.
Mon-back & traps
4x10-15 Pullups
4x10-15 Lat Pulldown Hammer Strength Machine
3x8 Deadlift
3x10 one armed DB rows
4x10-15 seated cable rows
4x10-15 shrugs
Tues-Chest
4x10-15 flat bench
4x10-15 incline db press
4x10-15 dips
4x10-15 cable flies
Wed-legs
4x10 Hacksquats
4x10 leg press
4x10 leg curls
4x10 calf raises
Thr-Bi’s & Tri’s
Skullcrushers- 4x12 10 8 6
Closegrips- 4x12 10 8 6
Standing BB curls 4x12 10 8 6
Hammer Curls 4x12 10 8 6
Preacher Curls 4x12 10 8 6
Fri Shldrs
4x10-15 seated Military Press do 4 sets, 8-16 reps
4x10-15 side laterals
4x10-15 rear delts
4x10-15 upright rows
A few notes:
Might lower volume on arms depending on how they respond.
Going to alternate deadlifts every other week, I need a replacement exercise
The leg workout looks weak, I know, but my legs have always responded extremely well to lower volume (they are 30inches atm).
I also might move legs day to shoulders day if I need that Wednesday off.
I appreciate the help.
Mon-back & traps
4x10-15 Pullups
4x10-15 Lat Pulldown Hammer Strength Machine
3x8 Deadlift
3x10 one armed DB rows
4x10-15 seated cable rows
4x10-15 shrugs
Tues-Chest
4x10-15 flat bench
4x10-15 incline db press
4x10-15 dips
4x10-15 cable flies
Wed-legs
4x10 Hacksquats
4x10 leg press
4x10 leg curls
4x10 calf raises
Thr-Bi’s & Tri’s
Skullcrushers- 4x12 10 8 6
Closegrips- 4x12 10 8 6
Standing BB curls 4x12 10 8 6
Hammer Curls 4x12 10 8 6
Preacher Curls 4x12 10 8 6
Fri Shldrs
4x10-15 seated Military Press do 4 sets, 8-16 reps
4x10-15 side laterals
4x10-15 rear delts
4x10-15 upright rows
A few notes:
Might lower volume on arms depending on how they respond.
Going to alternate deadlifts every other week, I need a replacement exercise
The leg workout looks weak, I know, but my legs have always responded extremely well to lower volume (they are 30inches atm).
I also might move legs day to shoulders day if I need that Wednesday off.
I appreciate the help.