Hey guys, just wonderin' on what your thoughts are on this workout routine for maximizing strength and building size. Some say lower the reps and up the weight but a lot of people say bump the reps up and lower the number of sets to get as much blood flow to the muscles as possible to maximize the growth. Curious as to see what you guys think about the rep ranges and number of sets and whether to take certain exercises out etc. Thanks.
Planning to take in 300g protein and 200g carbs everyday, 5,000 cal diet.
Monday: Chest/Calves
Super Set:
Incline Bench: 4 sets of 10, 8, 8, drop set 6, failure
Incline Fly’s: 4 sets of 10, 10, 8, 8
Single Set:
Cable Cross Overs: 4 sets of 15, 10, 8, drop set 8, failure
Super Set:
Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6
Dips: 4 sets to failure
Super Set:
Incline Bench Machine: 3 sets of 10
Pushups: 3 sets, failure
Single Set:
Pullovers: 3 sets of 15
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
Tuesday: Back/Abs
Single Set:
Deadlifts: 4 sets of 15, 10, 8, 6
Super Set:
Bent Over Rows: 4 sets of 12, 10, 8, 8
Chainsaws: 4 sets of 12, 10, 10, 8
Super Set:
T-Bar Rows: 4 sets of 12, 10, 8, drop set 8, 6
Wide Grip Pull Ups: 4 sets, failure
Super Set:
Seated Rows: 4 sets of 10, 8, 8, 6
Wide Grip Lat Pull Downs: 4 sets of 12, 10, 8, 8
Single Set:
Good Mornings: 3 sets of 12
Single Set:
Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
Wednesday: Legs/Calves
Single Set:
Squats: 5 sets of 15, 10, 8, 6, 4
Super Set:
Front Squats: 4 sets of 12, 10, 8, drop set 8, 6
Hack Squats: 4 sets of 12, 10, 8, drop set 8, 6
Single Set:
Leg Press: 4 sets of 10, 8, 8, 6
Super Set:
Quad Extensions: 4 sets of 12, 10, 8, 8
Lying Leg Curls: 4 sets of 12, 10, 8, 8
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
Thursday: Shoulders/Abs
Tri-Set:
Dumbbell Shoulder Press: 4 sets of 10, 8, 8, 8
Alt. Front Lateral Raises: 4 sets of 12, 10, 8, 8
Side Lateral Raises: 4 sets of 12, 10, 8, 8
Super Set:
Arnold Press: 3 sets of 10, 8, 8
Cable Upright Rows: 3 sets of 8-10
Super Set:
Bent Over Lateral Raise: 3 sets of 8-10
Upright Rows: 3 sets of 12-15
Single Set:
Shrugs: 4 sets of 15
Single Set:
Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
Friday: Arms/Calves
Super Set:
Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8
Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8
Super Set:
Machine Curls: 4 sets of 8-10
Pushdowns: 4 sets of 8-10
Super Set:
Incline Curls: 4 sets of 8-10
Kickbacks: 4 sets of 10-12
Super Set:
Concentration Curls: 4 sets of 8-10
One Arm Extensions: 4 sets of 10-12
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
I might take out a few exercises and combine the chest and shoulders day and throw in triceps, as well as combine the back and bi's, and keep a leg day on its own. What are your guys' thoughts? Taking any advice I can get. Thanks.
P.S I've got small legs compared to my upper body.. and really want to build size, any exercises that would help?
Planning to take in 300g protein and 200g carbs everyday, 5,000 cal diet.
Monday: Chest/Calves
Super Set:
Incline Bench: 4 sets of 10, 8, 8, drop set 6, failure
Incline Fly’s: 4 sets of 10, 10, 8, 8
Single Set:
Cable Cross Overs: 4 sets of 15, 10, 8, drop set 8, failure
Super Set:
Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6
Dips: 4 sets to failure
Super Set:
Incline Bench Machine: 3 sets of 10
Pushups: 3 sets, failure
Single Set:
Pullovers: 3 sets of 15
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
Tuesday: Back/Abs
Single Set:
Deadlifts: 4 sets of 15, 10, 8, 6
Super Set:
Bent Over Rows: 4 sets of 12, 10, 8, 8
Chainsaws: 4 sets of 12, 10, 10, 8
Super Set:
T-Bar Rows: 4 sets of 12, 10, 8, drop set 8, 6
Wide Grip Pull Ups: 4 sets, failure
Super Set:
Seated Rows: 4 sets of 10, 8, 8, 6
Wide Grip Lat Pull Downs: 4 sets of 12, 10, 8, 8
Single Set:
Good Mornings: 3 sets of 12
Single Set:
Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
Wednesday: Legs/Calves
Single Set:
Squats: 5 sets of 15, 10, 8, 6, 4
Super Set:
Front Squats: 4 sets of 12, 10, 8, drop set 8, 6
Hack Squats: 4 sets of 12, 10, 8, drop set 8, 6
Single Set:
Leg Press: 4 sets of 10, 8, 8, 6
Super Set:
Quad Extensions: 4 sets of 12, 10, 8, 8
Lying Leg Curls: 4 sets of 12, 10, 8, 8
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
Thursday: Shoulders/Abs
Tri-Set:
Dumbbell Shoulder Press: 4 sets of 10, 8, 8, 8
Alt. Front Lateral Raises: 4 sets of 12, 10, 8, 8
Side Lateral Raises: 4 sets of 12, 10, 8, 8
Super Set:
Arnold Press: 3 sets of 10, 8, 8
Cable Upright Rows: 3 sets of 8-10
Super Set:
Bent Over Lateral Raise: 3 sets of 8-10
Upright Rows: 3 sets of 12-15
Single Set:
Shrugs: 4 sets of 15
Single Set:
Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
Friday: Arms/Calves
Super Set:
Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8
Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8
Super Set:
Machine Curls: 4 sets of 8-10
Pushdowns: 4 sets of 8-10
Super Set:
Incline Curls: 4 sets of 8-10
Kickbacks: 4 sets of 10-12
Super Set:
Concentration Curls: 4 sets of 8-10
One Arm Extensions: 4 sets of 10-12
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
I might take out a few exercises and combine the chest and shoulders day and throw in triceps, as well as combine the back and bi's, and keep a leg day on its own. What are your guys' thoughts? Taking any advice I can get. Thanks.
P.S I've got small legs compared to my upper body.. and really want to build size, any exercises that would help?
Advice for workout routine while on 1st cycle of Test E!!
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