championgain
New member
Hello guys,
Planing to start a recomp soon. Done with the diet and the gear, only left training program. My most lacking part are my biceps, since triceps makes up almost all of my arm size. Tried everything, arms seperate, arms twice week, arms with back/chest, nothing. Thinking maybe just to do back/tris , chest/bis , shoulders , legs, since always on cycle l was doing arms on seperate day ?
l will be using:
1-7 100mg prop eod
1-6 75mg tren eod
1-4 30mg dbol ed
1-3 T3 25mg ed
3-6 Clen 120-140mcg ed
1-7 Proviron 25mg ed
My planned routine is this :
Monday Back/Traps/Triceps
1. Barbbell row 1x15 ; 4x8-12
2. Close grip reverse pulldown 1x15 ; 4x8-12
3. 1 arm dumbbell row 1x15 ; 3x8-12
4. Wide grip pulldown 1x15 ; 3x8-12
5. Pullover with cable 2x15-20
6. Shrugs with barbbell behind back 1x20 ; 4x15-20
7. Triceps bench dips 1x12 ; 3x6-8
8. Triceps seated french press 3x8-10
9. Triceps pulldown straight bar 2x10-12
10. Tricepsas pulldown reverse grip 2x10-12
-------------------------------------------------
Tuesday rest + cardio 40-60min.
-------------------------------------------------
Wednesday Chest/Biceps/Forearms
1. Dumbbell bench press 1x15 ; 4x8-12
2. Incline dumbbell bench press 1x15 ; 4x8-12
3. Reverse cable crossover 2x12-15
4. Dumbbell flyes 2x12-15
5. Dips for chest 2xmax
6. Biceps barbbell curl 2x6-8
7. Biceps dumbbell preacher curl 2x8-10
8. Bicepsas Pinwheel curls 2x10-12 + Drop set
9. Wrist curls 3x12-15 + Drop set
-------------------------------------------------
Thursday Rest + Cardio 40-60min.
-------------------------------------------------
Friday Delts/Traps/Abs
1. Seated barbbell press behind neck 1x15 ; 4x8-10
2. Dumbbell laterals standing 1 hand at a time 4x10-12
3. Dumbbell laterals seated bent over 3x10-12
4. Dumbbel front raises 3x10-12
5. Barbbell shrugs from front 1x20 ; 4x15-20
6. Upright rows 1x15 ; 3x12-15
7. Abs
--------------------------------------------------
Saturday Legs/Calfs
1. Squats 1x20 ; 4x15-20
2. Stiff leg deadlift 1x15 ; 4x12-15
3. Seated leg extension 1x20 ; 4x15-20
4. Lying leg curls 1x15 ; 4x12-15
5. Lunges with barbbell 3x24
6. Standing leg curls 3x12-15
7. Calfs standing 1x30 ; 2x15-20 ; 1x30
8. Calfs seated 1x30 ; 2x15-20 ; 1x30
9. Calfs in leg press 1x30 ; 2x15-20 ; 1x30
---------------------------------------------------
Sunday Rest + Cardio 40-60min.
Also thinking maybe adding 15-20 min. cardio after weight would be beneficial ?
And as l said my main point is bringing up my biceps, so all suggestions are welcome.
Planing to start a recomp soon. Done with the diet and the gear, only left training program. My most lacking part are my biceps, since triceps makes up almost all of my arm size. Tried everything, arms seperate, arms twice week, arms with back/chest, nothing. Thinking maybe just to do back/tris , chest/bis , shoulders , legs, since always on cycle l was doing arms on seperate day ?
l will be using:
1-7 100mg prop eod
1-6 75mg tren eod
1-4 30mg dbol ed
1-3 T3 25mg ed
3-6 Clen 120-140mcg ed
1-7 Proviron 25mg ed
My planned routine is this :
Monday Back/Traps/Triceps
1. Barbbell row 1x15 ; 4x8-12
2. Close grip reverse pulldown 1x15 ; 4x8-12
3. 1 arm dumbbell row 1x15 ; 3x8-12
4. Wide grip pulldown 1x15 ; 3x8-12
5. Pullover with cable 2x15-20
6. Shrugs with barbbell behind back 1x20 ; 4x15-20
7. Triceps bench dips 1x12 ; 3x6-8
8. Triceps seated french press 3x8-10
9. Triceps pulldown straight bar 2x10-12
10. Tricepsas pulldown reverse grip 2x10-12
-------------------------------------------------
Tuesday rest + cardio 40-60min.
-------------------------------------------------
Wednesday Chest/Biceps/Forearms
1. Dumbbell bench press 1x15 ; 4x8-12
2. Incline dumbbell bench press 1x15 ; 4x8-12
3. Reverse cable crossover 2x12-15
4. Dumbbell flyes 2x12-15
5. Dips for chest 2xmax
6. Biceps barbbell curl 2x6-8
7. Biceps dumbbell preacher curl 2x8-10
8. Bicepsas Pinwheel curls 2x10-12 + Drop set
9. Wrist curls 3x12-15 + Drop set
-------------------------------------------------
Thursday Rest + Cardio 40-60min.
-------------------------------------------------
Friday Delts/Traps/Abs
1. Seated barbbell press behind neck 1x15 ; 4x8-10
2. Dumbbell laterals standing 1 hand at a time 4x10-12
3. Dumbbell laterals seated bent over 3x10-12
4. Dumbbel front raises 3x10-12
5. Barbbell shrugs from front 1x20 ; 4x15-20
6. Upright rows 1x15 ; 3x12-15
7. Abs
--------------------------------------------------
Saturday Legs/Calfs
1. Squats 1x20 ; 4x15-20
2. Stiff leg deadlift 1x15 ; 4x12-15
3. Seated leg extension 1x20 ; 4x15-20
4. Lying leg curls 1x15 ; 4x12-15
5. Lunges with barbbell 3x24
6. Standing leg curls 3x12-15
7. Calfs standing 1x30 ; 2x15-20 ; 1x30
8. Calfs seated 1x30 ; 2x15-20 ; 1x30
9. Calfs in leg press 1x30 ; 2x15-20 ; 1x30
---------------------------------------------------
Sunday Rest + Cardio 40-60min.
Also thinking maybe adding 15-20 min. cardio after weight would be beneficial ?
And as l said my main point is bringing up my biceps, so all suggestions are welcome.
