Workout program

skownation22

New member
Im trying to build upper body mass

monday is bicep/back/forearms

tuesday is chest/tricep/forearms

wensday is legs

thursday is bicep/back/forearms

friday is chest/tricep/forearms

Saturday and sunday are days off with rest


Supplements are

Fina Flex 1-andro going 2 Bottles

already on my third day

week 1 ( 2 pills a day )
week 2 and beyond ( 4 pills a day )


Syntha 6

4 Shakes a day

1 after breakfest ( 1 scoop )

1 Post Workout ( 2 scoop )

1 in between lunch and dinner ( 1 scoop )

1 before i go to bed ( 1 scoop)
 
Layne nortons power/hypterophy training split is tops! Have a look. I've been doing once a week for a long time and my body just stopped responding. So this split is great IMO.
 
Since you're using a hormonal, and calories are in surplus, this workout split should be fine. What is the volume like on your back + chest days?

I respond best when hitting each group more than once a week as well, but I have to watch the volume. Somewhere between DC + HST works best for me.

Syntha 6 is a long-release protein isn't it? Not the best option for morning and post-workout. Use hydrolyzed or regular whey in the morning and post
 
jiberish said:
Layne nortons power/hypterophy training split is tops! Have a look. I've been doing once a week for a long time and my body just stopped responding. So this split is great IMO.
Click to expand...

That's a pretty good workout. Never looked into it before. Might try this in a month or two after I'm finished with a couple HST cycles.
 
skownation22 said:
Im trying to build upper body mass

monday is bicep/back/forearms

tuesday is chest/tricep/forearms

wensday is legs

thursday is bicep/back/forearms

friday is chest/tricep/forearms

Saturday and sunday are days off with rest


Supplements are

Fina Flex 1-andro going 2 Bottles

already on my third day

week 1 ( 2 pills a day )
week 2 and beyond ( 4 pills a day )


Syntha 6

4 Shakes a day

1 after breakfest ( 1 scoop )

1 Post Workout ( 2 scoop )

1 in between lunch and dinner ( 1 scoop )

1 before i go to bed ( 1 scoop)
Click to expand...

Shoulders? Abs?

And I agree that 4 shakes are a bit much. I try my best to stick to 2 and rarely throw in a third if there's no quality whole foods around.
 
his workout is almost like arnolds workout which is what i rotate through once in a while. for example

Mon - Chest/Back
Tues - Legs
Wed - OFF
Thurs - OFF
Fri - Chest/Tris
Sat - Back/Bis
I only use this maybe for 2 weeks to shake things up a little bit and only when i am in a bulk so i know im getting plenty food and rest. this is the typical over training but u know what i mean. i rotate through about 4 different programs so mix things up


i dont do shoulders either because i get a front delt workout during chest and when i do back, i have 1 or two rear delt workouts i do


also, take out two of those shakes and substitute them with REAL food. i did the same thing u are doing and it didnt get me anywhere. although i wasnt on any PH's or anything. im strongly against them but anyways....sub those 2 shakes with a chicken breast and 2 packets of oatmeal and i promise you, you will be getting better results
 
if you want to put on some size your gotta have to hit your legs too. take it from someone that has been trying for a long time. i finally started hitting the squat rack. throw in some squats and deadlifts. report back in a few months. ull see!
 
I think I'm going to start a new routine like this one. I had started an HST routine, but I want to go heavier... I'm bulking and on so I think it will work well.

Workout A (focus on heavy compounds - lower reps 6-8)

Chest/Tris/ minimal front + side delt work
Legs/abs
Back/bis/rear delts
Day off

Workout B (isolation, DB's, kettlebells, etc, accessory work - higher reps 10-15)

Chest/Tris/front + side delt work
Legs/abs
Back/bis/rear delts
Day Off

Repeat
 
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