wallycn
09-18-2012, 09:18 PM
I will be running 250mgs of Test E each week for the next year+. Actually my pinz should be here tomorrow so Im going to go ahead and stick myself and then every Monday for the rest of the time. I have been doing a new routine for the past 9 weeks and my strength is getting back to where it was. We recently bought a new house and my workouts along with diet fell off. Currently Im 6ft 244lbs. Im looking to cut a good amount of fat and add some lean muscle. I would like to be around 210-220lbs. My workouts look like this
Monday Chest
Barbell Bench Press 4 (sets) x 12 (reps)
Incline Dumbbell Bench Press 4 x 10-12
Decline Dumbbell Bench Press 3 x 10
Incline Dumbbell Flys 3 x 12
Cable Flys 4 x 12
Abs
Cardio
Tuesday Back
Deadlifts 4 x 10
Close Grip Pulldowns 4 x 10-12
Bent Over Dumbbell Rows 4 x 10
Wide Grip Pulldowns 3 x 10
Shrugs 3 x 10
Abs
Cardio
Wednesday Shoulders
Dumbbell Press 4 x 10-12
Rotating "Arnold" Dumbbell Press 4 x 10
Front Lat Raises 3 x 10
Side Lat Raises 3 x 10
Upright Rows 3 x 10
Reverse Flys 3 x 10
Abs
Cardio
Thursday Legs
Squats 4 x 10
Hamstring Curls 4 x 10
Leg Extensions 4 x 10
Seated Leg Press 4 x 10
Calfs 3 x 15
Abs
Cardio
Friday Arms
Vbar Pushdowns 4 x10
Skull Crushers 4 x 10
Dips 3x15
Cable Tricep Kickbacks 3 x 12
Barbell (straight) Curls 4 x 10
Alternating Dumbbell Curls 4 x 10
Preacher Dumbbell Curls 4 x 10
Hammer Dumbbell Curls 3 x 10
Abs
Cardio
Saturday
Usually do some abs and cardio, then home to do some kind of project around the house
Sunday
Day of rest and watching football.
Monday Chest
Barbell Bench Press 4 (sets) x 12 (reps)
Incline Dumbbell Bench Press 4 x 10-12
Decline Dumbbell Bench Press 3 x 10
Incline Dumbbell Flys 3 x 12
Cable Flys 4 x 12
Abs
Cardio
Tuesday Back
Deadlifts 4 x 10
Close Grip Pulldowns 4 x 10-12
Bent Over Dumbbell Rows 4 x 10
Wide Grip Pulldowns 3 x 10
Shrugs 3 x 10
Abs
Cardio
Wednesday Shoulders
Dumbbell Press 4 x 10-12
Rotating "Arnold" Dumbbell Press 4 x 10
Front Lat Raises 3 x 10
Side Lat Raises 3 x 10
Upright Rows 3 x 10
Reverse Flys 3 x 10
Abs
Cardio
Thursday Legs
Squats 4 x 10
Hamstring Curls 4 x 10
Leg Extensions 4 x 10
Seated Leg Press 4 x 10
Calfs 3 x 15
Abs
Cardio
Friday Arms
Vbar Pushdowns 4 x10
Skull Crushers 4 x 10
Dips 3x15
Cable Tricep Kickbacks 3 x 12
Barbell (straight) Curls 4 x 10
Alternating Dumbbell Curls 4 x 10
Preacher Dumbbell Curls 4 x 10
Hammer Dumbbell Curls 3 x 10
Abs
Cardio
Saturday
Usually do some abs and cardio, then home to do some kind of project around the house
Sunday
Day of rest and watching football.