Going to the darkside...How does my routine look?

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    Going to the darkside...How does my routine look?


    So, this will be my first cycle (500mg test c/wk) I am 6'4 235lbs ~10% bodyfat, and i believe i have reached my natural limit or very close to it (i have doen 2 ph cycles but didnt know what pct was so i lost alot from them)

    Goal
    is to really put some serious density in my chest and shoulders, make my back explode into the Himalaya mountains, and increase my dead from 505 to 565+

    Heres my routine

    Monday: Chest/Shoulders
    AM
    A Floor Press 4x 2,2,1,1
    B Incline DB 5x6
    C Bench Press 2x8
    PM
    Military press 5x5
    SkullCrushers 4x8


    Tuesday: Back/Traps
    A Deadlift 3x3
    B Deadlift w/belt 1x MAX
    C Rack Pull to Shrug 6x4
    D Pullups 5x6
    E 1 arm Barbell Row 5x6
    F DB Shrugs 125s 4xfail
    G1 Back Flys 4x10
    G2 Body rows 4xfail

    Wednesday: Rest


    Thursday: Chest/Shoulders/Arms
    AM
    A Incline Bench 4x 12,10,8,6
    B2 DB Bench 4x8
    C1 DB Flys 3x10
    C2 Pushups 3xfail
    D Behind Neck Press 3x10
    F1 Tricep Pushdowns 4x10
    F2 Lat Raise 4x10
    F3 45 degree raise 4x10
    G Frech Press 100lb DB 3xfail
    PM
    B Barbell Curl 6x8
    C Reverse Grip Curl 4x10
    D DB Curl 3x10

    Friday: Legs/Forearms
    Squat 8x 10,8,6,4,4,2,2,10
    SL Deadlift 5x10
    Lunges 2x6
    Calf Raise 5x15

    Forearm Work

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    I would do less chest work on Thur, keep it quick and heavy... then really pound out shoulders. Looks like to much chest work and not enough shoulder work. Monday I would add bent over shoulder flys too.
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    Quote Originally Posted by SlyCamaro View Post
    I would do less chest work on Thur, keep it quick and heavy... then really pound out shoulders. Looks like to much chest work and not enough shoulder work. Monday I would add bent over shoulder flys too.
    I really feel my chest wont be pushed enough to force a whole lot of growth if i remove some of the chest volume for thursday. I made monday my heavy chest and thursday my sarcoplasmic hypertrophy day for chest

    So how does this look instead, my worry about doing this on thursday instead of the original is that my CNS and muscles wont be recovered in time for the heavy pressing on monday, especialy since i have heavy legs the following day

    Thursday: Chest/Shoulders/Arms
    AM
    A Incline Bench 4 x 12,10,8,6
    B DB Bench 4x8
    C DB Shoulder Press 4x8
    D Behind Neck Press 3x10
    E1 Chest flys 5x10
    E2 Tricep Pushdowns 5x10
    F2 Lat Raise 3x10
    F3 45 degree raise 3x10
    G Frech Press 100lb DB 2xfail
    •   
       

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    or maybe take our behinde the neck press, keep the original thursday plan but add some heavy overhead pressing in the PM workout?
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    You should be recovered by Monday for sure, personally I recover pretty quick. I like your new Thursday plan better but I would back off on the chest flys to 3x10... and add some heavy shoulder flys 3x10, doing only one arm at a time, with your other arm holding on to a bench for support. I am doing something like this myself right now. the heavy shoulder flys will help get those shoulders to pop out the side real nice. As long as your sets are close to or at failure, then you wont need as much volume like your thinking for chest.
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    Think i should replace behind the neck press with the heavy shoulder flys? i think my front delts and tris will be shot to hell after doing 3 heavy presses and wont get much out of the behind neck
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    Ya that sounds good, I think you have plenty of press lifts in you plan. Good luck man, should be a good run...how long are going to stay ON? I did my first test cycle last summer and had very good results, used it to fill out lacking body parts but not really to bulk up or anything, and it worked very well. Might do it again this summer, stupid dark side... once you go there its over LMAO
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    Quote Originally Posted by SlyCamaro View Post
    Ya that sounds good, I think you have plenty of press lifts in you plan. Good luck man, should be a good run...how long are going to stay ON? I did my first test cycle last summer and had very good results, used it to fill out lacking body parts but not really to bulk up or anything, and it worked very well. Might do it again this summer, stupid dark side... once you go there its over LMAO
    haha i know man. im gonna stay on for 12 weeks.
  

  
 

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