How's my Routine?

[Mike177]

I am going to start a prohormone cycle of P-mag for 6 weeks in the next month. I want to make sure I have the best training routine possible. My main goal is to gain muscle mass before I start cutting early next year. Here is what I am doing now:

Chest and Tri
Bench Press 5 x 5-8
Incline Bench Press 5 x 5-8
Decline Bench Press 5 x 5-8
Tri Cable Rope 3 x 8-12
Cable Tri Extension (w/ 90 degree angle attachment) 3 x 8-12
Machine Tri Extensions 3 x 8-12
Dumbell Flies 3 x 8-12
Incline Flies 3 x 8-12
Seated Dip 3 x 8-12

Back and Bi
Iso-lateral row 5 x 5-8
Iso-lateral Wide Pull Down 3 x 8-12
Low Row - Cable 3 x 8-12
MTS Front Pulldown 3 x 8-12
MTS Row 3 x 8-12
Dumbell Curls 3 x 8-12
Cable Curls - 90 degree grip 3 x 8-12
Hammer Curls 3 x 8-12
Machine Curls 3 x 8-12
Dumbbell Curl Burnouts

Shoulders
Barbell Shoulder Press 5 x 5-8
Side Arm Raises 3 x 8-12
Front Arm Raises 3 x 8-12
Barbell Upright Row 3 x 8-12
Barbell Rear Delt Row 3 x 8-12
Dumbell shoulder press 3 x 8-12
Reverse Row Machine 3 x 8-12
Lateral Side Raise Machine 3 x 8-12

Legs
Linear Leg Press 3 x 8-12
Calf extension 3 x 8-12
Seated Leg Curls 3 x 8-12
Seated Leg extension 3 x 8-12
Various ab workouts

How does it look? I go 2 days on, one day off, 2 days on, 2 days off. While on cycle could I cut back on rest days and workout more often? Also on what exercises are a 5x5 better vs a 3x10?

Thanks!

 

[07Lane40]

holy fucking volume.

jesus.

cut your chest/tri volume in half. select diff exercises for diff weeks or cut sets in half or SOMETHING.

back i think you should work more than chest, maybe it just me. but i still think you need to cut down a little there too.

unless you're a fucking MONSTER you don't need a shoulder day by itself and even then, again you have wayyy too much volume. you will probably get fucked up shoulders from what you have up there.

no squats, cleans or deads - mistake there. most of your mass is built with compound movements. period.

imo you should always have these 5 exercises

standing military press
cleans
Deads
Squats
bench press




cut out almost all the isolation sets. your bis might need two or 3 sets after a good back workout and they should be burned. if not, you're not working your back enough.

same with tris. maybe 4 or 5 sets at most.




If you're REALLY working out and giving 100% effort you should in no way be able to complete this many sets within a reasonable time or using heavy weight (keys to getting mass) keep it intense not some ho-hum workout. if you haven't been making gains lately so your turning to PHs this is why. you're doing too much.

 

[Mike177]

holy fucking volume.

jesus.

cut your chest/tri volume in half. select diff exercises for diff weeks or cut sets in half or SOMETHING.

back i think you should work more than chest, maybe it just me. but i still think you need to cut down a little there too.

unless you're a fucking MONSTER you don't need a shoulder day by itself and even then, again you have wayyy too much volume. you will probably get fucked up shoulders from what you have up there.

no squats, cleans or deads - mistake there. most of your mass is built with compound movements. period.

imo you should always have these 5 exercises

standing military press
cleans
Deads
Squats
bench press




cut out almost all the isolation sets. your bis might need two or 3 sets after a good back workout and they should be burned. if not, you're not working your back enough.

same with tris. maybe 4 or 5 sets at most.




If you're REALLY working out and giving 100% effort you should in no way be able to complete this many sets within a reasonable time or using heavy weight (keys to getting mass) keep it intense not some ho-hum workout. if you haven't been making gains lately so your turning to PHs this is why. you're doing too much.

How would this be for Chest and Tri's?

Bench Press 5 x 5-8
Incline Bench Press 5 x 5-8
Decline Bench Press 5 x 5-8
Seated Dip 3 x 8-12
Tri Cable Rope 3 x 8-12
Cable Tri Extension (w/ 90 degree angle attachment) 3 x 8-12

I have been making some good gains with my bench weight, but not as much with my tri's. However I have been suspecting that I might be over training a bit.

 

[07Lane40]

id knock it down to something like a 5x5 on flat then 2 or 3 sets of incline or decline then next week use the one you didn't use before.

as for tris honestly i don't think you need two of the same movement with different handles. use something like a push down with elbows in and a over head ext with a dumbbell or maybe a french press.

as for the dips i'd do dips from bars using your entire body weight. its a more natural movement. use a weight belt if you can do 15 or more.

 

[DaHurt]

Ha, Lane before I saw your response to the OP I literally said to myself 'Holy Volume' and then when I scrolled down I LOL'ed - good stuff.

I'm guilty of getting a little volume-happy but this is even overkill for me. Definitely take Lane's advice here bro - and seriously 29 sets + burnouts for back/bi's and only 12 sets for quads/hams/glutes/calves w/ NO SQUATS?

 

[Mike177]

Okay, so I changed up by back/bi workout today, here is what I did:

Iso-lateral row 3x12
Iso-lateral wide pull down 3x12
iso-lateral D.Y. row 3x12
MTS front pulldown 3x12
Incline dumbell curls 3x8
Cable Curls w/ 90 degree attachment 3x10
Hammer curls 3x11

I'm going to try to get the rep range to around 10, but it will take a few weeks to tweek it. I got all this done in under an hour, and had more energy after I left the gym. My walk home turned into skipping, then into a run as I tried to see if I could race a golf cart that drives by my apartment home... golf cart won (this time). So what do you yall think? How will this work out for size gains? If I was on cycle would it be okay for me to go back to my high volume routine or would less volume be still better while on a cycle?

Thanks yall!

 

[07Lane40]

the routine you just listed i would call relatively high volume. especially for the bis.

you're doing 3 workouts that work back and bis and 3 that work only bis. thats a lot for such a small muscle group.

if anything i'd switch to more compound movements that help bis like a BB row with a shoulder width underhand grip. and only choose a couple sets at the end.

you have ALOT of volume. its really not worth it. eventually you'll burn out and start getting injuries unless you're using very little effort. and then its not really worth the lifting.