My Workout - UK-Muscle Body Building Community

daniel_may1986 · 13-06-2009, 10:05 AM

Hey fellas, just want to ask da think my workout is ok for being on 800mg of test a week. im using test 400 which is 200mg Cypionate & 200mg Enanthate. i posted my old workout about 2 weeks ago, ( http://www.uk-muscle.co.uk/advanced-...y-workout.html )which i got slammed for cause i was doing far too much and overtraning. i want arm gains more than anything.but my last workout poeple where saying they wasnt getting rested. but just want to see if u guys think this is too less as for being on that much test. Cheers

Monday - Chest & Triceps
Incline Press 3 sets, 8-10 reps
Bench Press 3 sets, 8-10 reps
Incline Flies 3 sets, 8-10 reps
Pullovers 3 sets, 8-10 reps

Close Grip Bench Press 3 sets, 8-10 reps
Lying French Press 3 sets, 8-10 reps
Cable Pushdowns 3 sets, 8 - 10 reps

Tuesday - Rest

Wednesday - Back & Biceps
Wide Grip Chins 3 sets, to failure
Barbell Rows 3 sets, 8-10 reps
Seated Cable Rows Closegrip 3 sets, 8-10 reps
Deadlifts 3 sets, 6,4,2 reps

Barbell Curls 3 sets, 8-10 reps
Seated Dumbell Curls 3 sets, 8-10 reps
One Arm Preacher Curls 3 sets, 8-10reps

Thursday - Legs
Squats 4 sets, 8-12 reps
Leg Extensions 3 sets, 8-10 reps
Lying Leg Curls 3 sets, 8-10 reps
Standing Calf Raises 3 sets, 8-10 reps
Seated Calf Raises 3 sets, 8-10 reps

Friday - Shoulders
Standing or Seated Barbell Press 3 sets, 8-10 reps
Dumbell or Upright Row 3 sets, 8-10 reps
Seated Side Laterals 3 sets, 8-10reps
Barbell Shrugs 3 sets, 8-10 reps

Saturday & Sunday - Rest

Feels really weird cause i was doing so much more traingin each bodypart twice a week in my previous workout. but i always felt fatigued. so if u think i should be doing more sets or exercises please let me know. I do every movement pretty slow n strict on this program. i feel the muscle getting worked a lot more n great pump. but cant handle as much weight which u know so thats another thing on my mind. sorry for going on guys,just want the best advice

stavmangr · 13-06-2009, 12:35 PM

Your workout is sound mate go for it

daniel_may1986 · 13-06-2009, 02:20 PM

thanx for replying mate. cause i want my arms to grow bit more i have mixed opinions about doing chest & biceps, back & triceps. they reckon u can lift more for the arm muscles doing it that way. where as my way the arm muscles r already exausted after the big chest n back movements. wat do u think. i was gonna switch each week.

stavmangr · 13-06-2009, 06:48 PM

Quote:

Originally Posted by daniel_may1986

thanx for replying mate. cause i want my arms to grow bit more i have mixed opinions about doing chest & biceps, back & triceps. they reckon u can lift more for the arm muscles doing it that way. where as my way the arm muscles r already exausted after the big chest n back movements. wat do u think. i was gonna switch each week.

Try to find what is best for you mate,thats bb

13-06-2009, 10:05 AM	#1 (permalink)
daniel_may1986 Newbie Trainer Join Date: Dec 2008 Posts: 61	My Workout Hey fellas, just want to ask da think my workout is ok for being on 800mg of test a week. im using test 400 which is 200mg Cypionate & 200mg Enanthate. i posted my old workout about 2 weeks ago, ( http://www.uk-muscle.co.uk/advanced-...y-workout.html )which i got slammed for cause i was doing far too much and overtraning. i want arm gains more than anything.but my last workout poeple where saying they wasnt getting rested. but just want to see if u guys think this is too less as for being on that much test. Cheers Monday - Chest & Triceps Incline Press 3 sets, 8-10 reps Bench Press 3 sets, 8-10 reps Incline Flies 3 sets, 8-10 reps Pullovers 3 sets, 8-10 reps Close Grip Bench Press 3 sets, 8-10 reps Lying French Press 3 sets, 8-10 reps Cable Pushdowns 3 sets, 8 - 10 reps Tuesday - Rest Wednesday - Back & Biceps Wide Grip Chins 3 sets, to failure Barbell Rows 3 sets, 8-10 reps Seated Cable Rows Closegrip 3 sets, 8-10 reps Deadlifts 3 sets, 6,4,2 reps Barbell Curls 3 sets, 8-10 reps Seated Dumbell Curls 3 sets, 8-10 reps One Arm Preacher Curls 3 sets, 8-10reps Thursday - Legs Squats 4 sets, 8-12 reps Leg Extensions 3 sets, 8-10 reps Lying Leg Curls 3 sets, 8-10 reps Standing Calf Raises 3 sets, 8-10 reps Seated Calf Raises 3 sets, 8-10 reps Friday - Shoulders Standing or Seated Barbell Press 3 sets, 8-10 reps Dumbell or Upright Row 3 sets, 8-10 reps Seated Side Laterals 3 sets, 8-10reps Barbell Shrugs 3 sets, 8-10 reps Saturday & Sunday - Rest Feels really weird cause i was doing so much more traingin each bodypart twice a week in my previous workout. but i always felt fatigued. so if u think i should be doing more sets or exercises please let me know. I do every movement pretty slow n strict on this program. i feel the muscle getting worked a lot more n great pump. but cant handle as much weight which u know so thats another thing on my mind. sorry for going on guys,just want the best advice

13-06-2009, 12:35 PM	#2 (permalink)
stavmangr aegean Join Date: Nov 2008 Location: herts/uk Posts: 658	Re: My Workout Your workout is sound mate go for it

13-06-2009, 02:20 PM	#3 (permalink)
daniel_may1986 Newbie Trainer Join Date: Dec 2008 Posts: 61	Re: My Workout thanx for replying mate. cause i want my arms to grow bit more i have mixed opinions about doing chest & biceps, back & triceps. they reckon u can lift more for the arm muscles doing it that way. where as my way the arm muscles r already exausted after the big chest n back movements. wat do u think. i was gonna switch each week.

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