First Cycle Workout Routine - Printable Version

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First Cycle Workout Routine - ruddog - 10-09-2013

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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First Cycle Workout Routine - Cornish_Celt - 10-09-2013

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

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First Cycle Workout Routine - stillgoingstron - 10-09-2013

Awesome weight loss mate. Good luck with the rest of it.

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First Cycle Workout Routine - andyebs - 10-09-2013

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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First Cycle Workout Routine - ruddog - 10-09-2013

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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First Cycle Workout Routine - Cornish_Celt - 10-09-2013

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/power-muscle-burn-5-day-powerbuilding-split-4772/ or this: https://www.hypermuscles.com/f69/return-german-volume-training-6209/

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First Cycle Workout Routine - ruddog - 10-09-2013

Thanks for the info and I will definitely take a look a the links. Based on this suggestion should I be working with a weight that is high but allows me to hit 12 reps?

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First Cycle Workout Routine - Cornish_Celt - 10-09-2013

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

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First Cycle Workout Routine - andyebs - 10-09-2013

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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First Cycle Workout Routine - ruddog - 10-09-2013

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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