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10-09-2013, 01:34 AM
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First Cycle Workout Routine
Hello here is a little bit of background on me. I am 6 feet 3 inches tall 2 years ago I was 400lbs / 50% body fat. I am now 270 lbs about 21% body fat. I am about to do my first cycle if Test C as soon as it arrives. I am looking for any recommendations for a work out that will add muscle to help show all the hard work I have done over the past 2 yrs.
I am currently doing a 3 day split due to my work schedule but I can add more if that is what is needed. Thanks for any support you can provide to help me obtain gains that will stay. 
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10-09-2013, 07:12 AM
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Congrats on the weight loss, that's excellent.
Can you put a copy of your current 3 split up so we can see what you've been doing. I would recommend a 4 day split, But I'd like to see what you've been doing before I do
__________________
www.steroidscycles.net www.hypermuscles.com Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.
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10-09-2013, 08:28 AM
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Awesome weight loss mate. Good luck with the rest of it.
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10-09-2013, 09:33 AM
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well done with loss
i do preffer a 4 day split but if only 3 days availible due to work i would say do ppl push pull legs day1 push chest delts triceps day2 pull back traps biceps day3 legs as said post up current routeen and sure can help
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10-09-2013, 10:51 AM
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Sorry for the long post but here is what the Current and cycle plan is.
Currently doing the following: Squats Bench Press Romain dead lift Bent over row Seated barbell press Barbell curl Shoulder Shurg Push up Seated calf raise Leg press Once start the cycle when the Test C arrives is going to do the following that HugeTom suggested. DAY 1 CHEST + TRICEPS + ABS Flat Bench Press 3x12 Incline Dumbbell Press 3x12 Pec Deck 2x15 Close Grip bench 3x 15 Cable Pushdowns 3x15 Overhead dumbbell extensions 2x15 ABS Leg Raises 3x30 Sit Ups 3x30 DAY 2 Cardio 30-40 Min DAY 3. LEGS+SHOULDERS Squats 2x12 Leg Extensions 3x15 Calf Raise 3x12 Seated Smith Overhead Press 2x12 Staying Lateral Raise 2x12 Arnold Press 2x 12 ABS Leg Raises 3x30 Sit Ups 3x30 DAY 4 OFF DAY 5 BACK+BICEPS Pull Ups 3xmaximum amount of reps Seated Rows 3x15 Deadlift Barbell Biceps Curls 3x10 Concentration Biceps Curls2x20 ABS Leg Raises 3x30 Sit Ups 3x3 DAY 6 Cardio 30-40 Min DAY 7 OFF
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10-09-2013, 11:19 AM
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Thats a decent routine although I would not recommend doing shoulders on leg day, Legs a large muscle group and should be worked alone, you also do not have anything there for your hams,
I would also suggest more sets in the leg routine For example Squats 4 x 8 to 12 Leg extensions 3 x 12 Lunges 2 x 30 Lying leg curls 4 x 8 to 12 Romanian deadlift 3 x 6 to 10 The reps I have stated are quite high, for building muscle I would prefer to do 4 to 6 reps to failure(this would be for the whole routine not just legs) Personally I would recommend something like this, although it is a 5 days splt: https://www.hypermuscles.com/f69/pow...ng-split-4772/ or this: https://www.hypermuscles.com/f69/ret...training-6209/
__________________
www.steroidscycles.net www.hypermuscles.com Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.
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10-09-2013, 11:58 AM
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Basically yes, if you can do more than the 12 reps then you're not training heavy enough,
the same goes for any rep range, be it 4, 6, 8, 10 or 12
__________________
www.steroidscycles.net www.hypermuscles.com Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.
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10-09-2013, 02:00 PM
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i was going to say i would do more on legs also upperback/traps missing
if wanted to do 12reps i would on first 2 sets but on last set have heavy set and aim for 6reps if get 8reps more weight if onlt get 4reps stick at it till get 6reps this also keeps track on strenth progress
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10-09-2013, 11:21 PM
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Thanks for the feed back, I have checked out the links and now have a game plan for when I start my first cycle(just waiting for it to arrive). I have made a decision that I need to go to a 5 day split, so I will look at where I can add theb2 extra days.
I also like the fact with a 5 day I can focus on 2 muscle groups and work them harder I the same time frame as I am now
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