this is my current mass workout
i am also on a 12 week cycle of test at 500 a week
monday/thursday chest triceps
1]flat bench barbell-6 stes@6-8 repssame weight 1 min rest
2]flat bench dumbbell-6 sets@6-8 reps same weight same rest
3]incline dumbbell press 6 sets @6-8 reps same rest as above
4]cable cross-over 4 sets @10-12 reps
5]french curls(scull cruchers)-3 sets@10-12 reps
6]triceps cable push downs-3 sets@10-12 reps
7]horizontal dips w/ 45lbs plate-3 super sets to exhaustion
8]overhead single dumbell triceps extention 3sets @10-12 reps
tuesday/ friday back biceps-1 min rest between sets
1]seated rows 4 sets @10-12 reps
2]lat pull downs 4 sets @10-12 reps
3] reverse pull downs4 sets @10-12 reps
4]bent over dumbbell rows 4 sets @10-12 reps
5]dead lifts-barbell 4 sets @10-12 reps
6]straight bar curls-3 sets @10-12 reps
7]dumbbell curls heavy 3 sets @10-12 reps
8] preacher curl - 3 sets @10-12 reps
wensday-heavylegs,shoulders- 2 minute rest between legs sets 1 minute rest for shoulders
1]squats- 6 sets @10-12 reps
2] leg press machine-5 sets @10-12 reps
3] leg extension-4 sets @10-12 reps
4]dumbell military press-3 sets@10-12 reps
5]super set-(shrugs/wing spread/45 pound plate overhead)3 sets @10-12 reps
6] arnold military press 3 sets@10-12 reps
saturday is day off or easy leg/shoulder day
so what do you think please let me know i myself love it.
i am also on a 12 week cycle of test at 500 a week
monday/thursday chest triceps
1]flat bench barbell-6 stes@6-8 repssame weight 1 min rest
2]flat bench dumbbell-6 sets@6-8 reps same weight same rest
3]incline dumbbell press 6 sets @6-8 reps same rest as above
4]cable cross-over 4 sets @10-12 reps
5]french curls(scull cruchers)-3 sets@10-12 reps
6]triceps cable push downs-3 sets@10-12 reps
7]horizontal dips w/ 45lbs plate-3 super sets to exhaustion
8]overhead single dumbell triceps extention 3sets @10-12 reps
tuesday/ friday back biceps-1 min rest between sets
1]seated rows 4 sets @10-12 reps
2]lat pull downs 4 sets @10-12 reps
3] reverse pull downs4 sets @10-12 reps
4]bent over dumbbell rows 4 sets @10-12 reps
5]dead lifts-barbell 4 sets @10-12 reps
6]straight bar curls-3 sets @10-12 reps
7]dumbbell curls heavy 3 sets @10-12 reps
8] preacher curl - 3 sets @10-12 reps
wensday-heavylegs,shoulders- 2 minute rest between legs sets 1 minute rest for shoulders
1]squats- 6 sets @10-12 reps
2] leg press machine-5 sets @10-12 reps
3] leg extension-4 sets @10-12 reps
4]dumbell military press-3 sets@10-12 reps
5]super set-(shrugs/wing spread/45 pound plate overhead)3 sets @10-12 reps
6] arnold military press 3 sets@10-12 reps
saturday is day off or easy leg/shoulder day
so what do you think please let me know i myself love it.
