Vote4pedro
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So I'm sticking back to my roots of 5x5 ... It's how I ever got the biggest ... Now I was also quite big about 15%BF when I like to stay around 10% but neways, here it is ... Let me know what u think
All weights ramp up by 10lbs every set
Example
Set1 225
Set2 235
Set3 245
Etc Etc Etc
Monday
Squats 5x5
Bench Press 5x5
Row 5x5
Bicep Curls 5x5
Tricep Ext 5x5
Tuesday
Cardio (HIIT)
Abs 3 exercises 4x15-20
Wednesday
Squat 4x5 (last 2 sets same weight)
Barbell Press 4x5
Deadlift 4x5
Shrugs 5x5
Seated Calf Raises 5x5
Thursday
Same as Tuesday
Friday
Squat 4x5 - 1x3 - 1x8
Bench Press 4x5 - 1x3 - 1x8
Row 4x5 - 1x3 - 1x8
Bicep curl 4x5 - 1x3 - 1x8
Tricep Ext 4x5 - 1x3 - 1x8
* on set of 3 u add 5lbs to last set of 5 on Monday
* on set of 8 u do same weight as 3 set
Saturday
Same as Tuesday
On abs days I do
One for upper, one for lower and one for oblique ... If I didn't get enough I will do one for Core too ... I stick to workouts I can't do more than 20 and most are weighted but I change em as I go to different gyms
So yeah any input on my routine?
I'm also doing DBol, TestE nd Deca just in case that question comes up
I'm 5'11, 195lbs 13%bf, lifting for 6 years nd my diet is 40/40/20 (Carb/Pro/Fat) at 3,500 Cals
All weights ramp up by 10lbs every set
Example
Set1 225
Set2 235
Set3 245
Etc Etc Etc
Monday
Squats 5x5
Bench Press 5x5
Row 5x5
Bicep Curls 5x5
Tricep Ext 5x5
Tuesday
Cardio (HIIT)
Abs 3 exercises 4x15-20
Wednesday
Squat 4x5 (last 2 sets same weight)
Barbell Press 4x5
Deadlift 4x5
Shrugs 5x5
Seated Calf Raises 5x5
Thursday
Same as Tuesday
Friday
Squat 4x5 - 1x3 - 1x8
Bench Press 4x5 - 1x3 - 1x8
Row 4x5 - 1x3 - 1x8
Bicep curl 4x5 - 1x3 - 1x8
Tricep Ext 4x5 - 1x3 - 1x8
* on set of 3 u add 5lbs to last set of 5 on Monday
* on set of 8 u do same weight as 3 set
Saturday
Same as Tuesday
On abs days I do
One for upper, one for lower and one for oblique ... If I didn't get enough I will do one for Core too ... I stick to workouts I can't do more than 20 and most are weighted but I change em as I go to different gyms
So yeah any input on my routine?
I'm also doing DBol, TestE nd Deca just in case that question comes up
I'm 5'11, 195lbs 13%bf, lifting for 6 years nd my diet is 40/40/20 (Carb/Pro/Fat) at 3,500 Cals