Check out my work out plan..

juicy j

juicy j

Need More Venom....
1 wk
Mondays:
Chest- incline dumbells 4sets , flat bench dumbells 4 sets
, Flys 3 sets, cable cross over 3 sets..
Tri's- lying french press 3 sets, cable pull downs 3 sets
, pull downs palms up 3 sets..

Tue-off

Wens:
Back: Lat pull downs front 3 sets, lat pull downs back 3 sets,
seated rows 3 sets, one hand dumbell lat raise..

Guns: ez-bar curls 4 sets, hammer curls 3 sets,
cable rope hammer curls 3 sets, reverse curls 3 sets,
skull crushers 2 sets

Thurs: Off

Fri:
Shoulders: Aronold press 4 sets, bent over side raises 3 sets,
front raises 3 sets, standing bar rows 3 sets..

Traps: Smith machine front raises 3 sets, dumbells side raise 3 sets,
smith machine rear raises 3 sets

Sats: Squats 4 sets, reverse leg curls 3 sets, leg curls 3 sets..

Sun- Off


wk 2

same as above except chest and bi's , back and tri's

wk 3
back to first weeks program

wk 4
back to 2nd weeks program

etc......
 
horrible. get away from the Flex mentality of annhialating the muscle and hitting it from every angle. too much volume.
 
first, dont ever ever evereverververevrver refer to your arms as "gunz" again.
dont use the smith machine for your trap work.
SLDL, pullthrough or goodmornings for hams, not leg curls.
lower the volume.
 
juicy j said:
what do you suggest then ...
Click to expand...
theres so many standard cookie cutter routines floating around here...just pick one.

something low volume, more or less split into upper body and lower body workouts, that concentrates on the basic compound excersizes like dips, squats, deads, incline bench, etc.
 
juicy j said:
Guns: ez-bar curls 4 sets, hammer curls 3 sets,
cable rope hammer curls 3 sets, reverse curls 3 sets,
skull crushers 2 sets

....
Click to expand...

Its fuckn Ron Burgandy
 
tri's not traps... im workin on bulkin phaze and for the past few months i've been able to slap more weight on my bench and other resistance movments then any one i know that dosn't juice... i added a warm up set to every movement then the rest are working sets.. i dont get sore from the high intensity i do any more thats why i switch up my work out from week to week.. as for the smith machine i hit the 3 heads of the trap's which is the front and back, then dumbells for the sides... now im askin for advice to up grade my training if possible if your just going to talk shyt then fuk off..
 
juicy j said:
tri's not traps... im workin on bulkin phaze and for the past few months i've been able to slap more weight on my bench and other resistance movments then any one i know that dosn't juice... i added a warm up set to every movement then the rest are working sets.. i dont get sore from the high intensity i do any more thats why i switch up my work out from week to week.. as for the smith machine i hit the 3 heads of the trap's which is the front and back, then dumbells for the sides... now im askin for advice to up grade my training if possible if your just going to talk shyt then fuk off..
Click to expand...
i believe your question was answered already. just trash that routine entirely. you say "i've been able to slap more weight on my bench and other resistance movments then any one i know that dosn't juice". the operative words here should be "any one i know". get it? just because the guys you know are doing flex mag workouts/eating shit and not getting anywhere, doesn't make that routine great. what are your stats? like age, wt, rough bf %, lifting experience?
 
22
165
bf 9%
5'10
1 yr

anyways the workout plan isn't one i got from any mag it's one i made up beacause it made sense to me .. like to day i in the gym my max went up as well as reps so it works for me but im wondering whats a more optimal workout plan thats better i train differnt as months go by one month i'll train for hypertrophy, then switch it up to strength, then power.. then take a rest for a 2 weeks.. each catagory has a differnt rest peorid in between sets as well rep range.. since i all ready started juice'in i think this work out plan might be all right i listen to my body i try to keep work outs under an hour and i don't ever hold my breath while lifting keep excelent form in what ever i do.. so does any one have any good advice that doesn't involve talkin shyt....
 
Last edited:
hmmm.... how tall are you? if you're not too short, you're still pretty light to be on Anabolic Androgenic Steroids (AAS) IMHO. i also think that you're still relatively new to the game - not trying to flame you. just look at it as a good thing because you still have loads of potential for growth. you certainly have some of the right ideas about cycling training types, but IMHO you'd do better at this stage to follow a more linear approach, that is attempt to lift more each week.

here's one such routine:
http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

there are 2 versions - the intermediate and the advanced (which is a dual factor type like you described)

i think at this stage, go for the first type and milk it dry before attempting the advanced version. this is a tried and tested routine and there are some guys who've made some sick gains by using the intermediate... some of those guys were 200lbs+ and one was 270! eat enough and you will see size gains along with the strength gains.

you could also have planned deload periods of 1 wk where you'll only go to the gym twice maybe - something like a few sets of squats on one day and a few sets of flat bench and BB rows on the other... much lower volume (sets and reps) and approaching maybe 70-80% of max). this will help you recuperate so that you can restart fresh each time.

also, remember - madcow mentions that this is a cookie cutter which is meant to help the trainee understand how to program his training in the future as he gains more experience and an instinctive feel for weightlifting.
 
juicy j said:
22
165
bf 9%
1 yr

anyways the workout plan isn't one i got from any mag it's one i made up beacause it made sense to me .. like to day i in the gym my max went up as well as reps so it works for me but im wondering whats a more optimal workout plan thats better i train differnt as months go by one month i'll train for hypertrophy, then switch it up to strength, then final power.. then take a rest for a 2 weeks.. each catagory has a differnt rest peorid in between sets as well rep range.. since i all ready started juice'in i think this work out plan might be all right i listen to my body i try to keep work outs under an hour and i don't ever hold my breath while lifting keep excelent for in what ever i do.. so does any one have any good advice that doesn't involve talkin shyt....
Click to expand...

lifting is not complicated. keep it simple.

Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
hips 1 x 20-25 reps
posterior core movement 2 x 10-20reps
Calves (your choice of exercise if you like) 2 x 10
heavy abs 2 x 20

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
flat bench hammer grip db press 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps
heavy abs 2 x 20reps
 
aight thanks shadow for the advice i'll look into it.. lifting is some what complicated because if you do not train for the 3 phazes i mention you'll end up gettin stuck.. hypertrophy -protein synthesis (increase size), Strength- Increase in functional strength/proteins, Power- Neural response to weight bearing ... so if you do not train month to month switching phazes you'll end up crawling towards your goals...
by the way im taking juice beacuse of my blood work results... my active test level is on the low side, not low enuff to be on Hormone Replacement Therapy (HRT) but low enuff to make me take action to futher my goals..
 
juicy j said:
aight thanks shadow for the advice i'll look into it.. lifting is some what complicated because if you do not train for the 3 phazes i mention you'll end up gettin stuck.. hypertrophy -protein synthesis (increase size), Strength- Increase in functional strength/proteins, Power- Neural response to weight bearing ... so if you do not train month to month switching phazes you'll end up crawling towards your goals...
by the way im taking juice beacuse of my blood work results... my active test level is on the low side, not low enuff to be on Hormone Replacement Therapy (HRT) but low enuff to make me take action to futher my goals..
Click to expand...
are you sure that your low test levels are because of genetic reasons or because of some deficiency in diet - namely EFAs? just a thought

actually as PB said, you need not make training complicated at your level. right now concentrate on making linear progress. any good routine based on 3-4 days/wk on heavy compound lifts and wk-wk linear progression coupled with solid eating will get you big and strong. leave the complicated routines for when you've truly plateaued. PB's routine is also a pretty solid one and he should know - he's one strong fucker. right now the only phase change i'd suggest is planned rest/deload periods - everyone needs that regardless of training experience.
 
EFA's..? break it down for me.. anyways what u said sounds like some good advice.. thanks again
 
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