johndow123
New member
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hi to all new member here , well been off the the training for around 3 years due to a hand problem well on a come back this year and looking to start with bulking as i have lost some weight ,will be cycling with sdmatrix or m-drol witch will be for 4 weeks to start at 20mg ed with milk thistle , and for pct nolva or clomid or both looking at 3000 plus cals a day ,will be doing a 4 day split program as follows
Day 1: Legs
Barbell squat 4 x 10
Romanian deadlift 4 x 10
Leg extension 3 x 10
Hamstring curl 3 x 10
Calf raise 3 x 10
Day 2: Shoulders + Abs
Military press 4 x 10
Arnold Press 4 x 10
Seated medial raise 3 x 10
Anterior raise 3 x 10
Rear delt fly 3 x 10
Hanging leg raise 3 x 8
Weighted ab crunch 3 x 12
Day 3: Chest + Triceps
Barbell bench press 4 x 10
Incline dumbbell bench press 4 x 10
Cable crossover 3 x 10
Parallel dips 3 x Failure
Tricep kick backs 3 x 10
Day 4: Back + Biceps
Wide grip pull up 3 x failure
Bent over barbell row 4 x 10
Seated row 3 x 10
Close grip lat pull down 3 x 10
Barbell bicep curl 3 x 10
Hammer curls 3 x 10
but still undecided on sd matrix or m-drol
Day 1: Legs
Barbell squat 4 x 10
Romanian deadlift 4 x 10
Leg extension 3 x 10
Hamstring curl 3 x 10
Calf raise 3 x 10
Day 2: Shoulders + Abs
Military press 4 x 10
Arnold Press 4 x 10
Seated medial raise 3 x 10
Anterior raise 3 x 10
Rear delt fly 3 x 10
Hanging leg raise 3 x 8
Weighted ab crunch 3 x 12
Day 3: Chest + Triceps
Barbell bench press 4 x 10
Incline dumbbell bench press 4 x 10
Cable crossover 3 x 10
Parallel dips 3 x Failure
Tricep kick backs 3 x 10
Day 4: Back + Biceps
Wide grip pull up 3 x failure
Bent over barbell row 4 x 10
Seated row 3 x 10
Close grip lat pull down 3 x 10
Barbell bicep curl 3 x 10
Hammer curls 3 x 10
but still undecided on sd matrix or m-drol
