ybg
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Hi to all,
As i'm still planning my first PH cycle (it's going to be halo) i decided to ask for some advice on my current lifting program and some recommendations on what to change.
Firstly, i train 3 times per week because i have kind of weird shifts at work. Sometimes, when my days off allow it, i throw another training session in the week trying to cover some accessory exercises that i don't do frequently.
Here is my plan:
Monday
BACK
3sets x 5reps Deadlifts
5sets x 6reps Pullups
5sets x 6reps Barbell Rows
5sets x 6reps T bar Rows (i swap it for low pulley rows when i have limited time)
350 neutral grip Pulldowns (this is 50 total reps performed in three sets)
TRICEPS
5sets x 6reps Pulldowns
350 Rope Pulldowns
Wednesday
CHEST
5sets x 6reps Incline DB press
5sets x 6reps Horizontal DB press
350 Incline Chest Flyes
5sets x 6reps Chest Dips
SHOULDERS
5sets x 6reps Standing Barbell Press
3sets x 12reps Lateral raises
3sets x 12reps Rear delt raises (bent over)
350 Face Pulls
5sets x 6reps DB vertical rows
5sets x 6reps DB shrugs
Friday
LEGS
350 Lying leg curls
2sets x 20reps Back Squats
1set x 18reps Back Squats
1set x 16reps Back squats
1set x 12reps Back squats
1set x 8 reps Back squats
1set x 6reps Back squats
3sets x 15reps Hack squat machine (light weight)
3sets x 12reps Leg extensions (single leg)
21 reps Leg extensions (both legs)
BICEPS
5sets x 6reps ChinUps
3sets x 12reps EZ bar curls (strict form)
350 Low pulley rope curls (squeeze and hold on top)
Note that i'm doing calves in the end of 2 out of 3 workout days, depends on when i have time to stay more at the gym.
I would like some suggestions on A) what to change B) what do i need to do while or right before/after the halo cycle and C)what should i include in the fourth session.
Ask me if you need to know any other info.
As i'm still planning my first PH cycle (it's going to be halo) i decided to ask for some advice on my current lifting program and some recommendations on what to change.
Firstly, i train 3 times per week because i have kind of weird shifts at work. Sometimes, when my days off allow it, i throw another training session in the week trying to cover some accessory exercises that i don't do frequently.
Here is my plan:
Monday
BACK
3sets x 5reps Deadlifts
5sets x 6reps Pullups
5sets x 6reps Barbell Rows
5sets x 6reps T bar Rows (i swap it for low pulley rows when i have limited time)
350 neutral grip Pulldowns (this is 50 total reps performed in three sets)
TRICEPS
5sets x 6reps Pulldowns
350 Rope Pulldowns
Wednesday
CHEST
5sets x 6reps Incline DB press
5sets x 6reps Horizontal DB press
350 Incline Chest Flyes
5sets x 6reps Chest Dips
SHOULDERS
5sets x 6reps Standing Barbell Press
3sets x 12reps Lateral raises
3sets x 12reps Rear delt raises (bent over)
350 Face Pulls
5sets x 6reps DB vertical rows
5sets x 6reps DB shrugs
Friday
LEGS
350 Lying leg curls
2sets x 20reps Back Squats
1set x 18reps Back Squats
1set x 16reps Back squats
1set x 12reps Back squats
1set x 8 reps Back squats
1set x 6reps Back squats
3sets x 15reps Hack squat machine (light weight)
3sets x 12reps Leg extensions (single leg)
21 reps Leg extensions (both legs)
BICEPS
5sets x 6reps ChinUps
3sets x 12reps EZ bar curls (strict form)
350 Low pulley rope curls (squeeze and hold on top)
Note that i'm doing calves in the end of 2 out of 3 workout days, depends on when i have time to stay more at the gym.
I would like some suggestions on A) what to change B) what do i need to do while or right before/after the halo cycle and C)what should i include in the fourth session.
Ask me if you need to know any other info.