jclay
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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
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