Please advice on my training routine during my test + deca cycle..

[joy4u]

I have just started a test + deca cycle.
I am trying for a big bulk this winter..

I planned a training program for bulking..

Its a 6 day workout plan, most of the exercise at multiple sets.
All trainings are with heavy weights

Day 1 - Triceps & Bicep

Close grip bench press 5 x 20
EZ bar french curl 5 x 10
Barbell preacher curl 5 x 10
Standing alternate hammer curl 4 x 10
inclined situp 3 x 20


Day 2 - Legs

Free squat 2 x 70
weight squat 4 x 15, 15, 10, 8
Leg extension 4 x 20
leg bicep curl 4 x 15
Weighted calf raise 4 x 15


Day 3 - Chest

Free hand dips 2 x 10 to 20
Flat bench fly 3 x 15, 10. 10
Flat bench press 4 x 6 to 8
Inclined dumbbell press 4 x 6 to 8
High dips 3 x max.
dumbbell pullovers 3 x 15
crunch 3 x 20


Day 4 - Triceps & Bicep

Standing alternate dumbell curl 5 x 10
Barbell curl 5 x 10
Lying tricep extension 5 x 10
Declined dumbbell tricep extension 4 x 10
Reverse crunch



Day 5 - Deltoids

Standing lateral raise 3 x 10
reverse grip barbell front press 4 x 10
standing dumbbell front raise 4 x 10
Seated rotate dumbbell press 4 x 10
Upright Row 4 x 10
inclined leg raise 3 x 20


Day 6 - Lats

Chainpully front 4 x 10
T- Bar rows 4 x 10
Reverse grip front pulldown 3 x 10
One arm dumbbell rows 3 x 10
Rod side bending 2 x 20

 

[donjob]

looks bad. few tips. workout less. get rid of the pointless exercises like tricep extensions, and leg extensions. do glute ham raises or RDLs for the hams. lose the tbar rows if you're doing one arm db rows. deadlift. stop doing shoulder presses with dumb bells while seated. load up a barbell, clean that bitch and press it. work on grip. farmers walks and hanging from a pullup bar while weighted and using fat gripz or wrap a towel around the bar for added thickness. rest. eat. rest. you're welcome

 

[ozie 1]

hey joy4u , my mates on his 2nd cycle, it is 16 weeks of Decca 400mg Test Enant 700mg and Eq 600mg He lifts as heavy as possible 4 x 5-8reps he likes doing- dead lifts , squats, bench press, pulldowns, loves freeweights!! he put on 14 kg and got very hard and vascular . he said gains are only geting beter and he dont want to stop the cycle........

 

[donjob]

hey joy4u , my mates on his 2nd cycle, it is 16 weeks of Decca 400mg Test Enant 700mg and Eq 600mg He lifts as heavy as possible 4 x 5-8reps he likes doing- dead lifts , squats, bench press, pulldowns, loves freeweights!! he put on 14 kg and got very hard and vascular . he said gains are only geting beter and he dont want to stop the cycle........

exactly. heavy, basic compound movements. that's what packs on the muscle, genetics dictate shape and insertions.

 

[ozie 1]

yeah light weight x high reps is to warm up on, got to lift heavy as possible to get big! eat right and sleep well, if you can do 4x12 it aint heavy enough in my opinion ..... your on the ball donjob. as ronnie coleman said evryone wants to get big but no one wants to lift heavy ass weights.. so true......