[joboco]

As I dont work (retired early), I have all day every day to do pretty much as I like. So I have been doing the following routine for a few months and tonight thought to myself why do I spend 1 hour + in my gym 3 nights a week. Why not do 25/30 minutes 5 times a week. It sure beats watching TV which has more repeats than a cow with indigestion.

My routine at the moment is.

Monday
Squats 3 x 8
Hack squats 3 x 8
Leg extensions 3 x 8
Leg curls 3 x 8
Stiff leg deadlift 3 x 8
Calf raisers 3 x failure

Wednesday
Flat bench press 3 x 8
Incline bench press 3 x 8
Flat bench fliers 3 x 8
Dumbbell press 3 x 8
Lateral raisers 3 x 8
Bent over raisers 3 x 8
Close grip bench press 3 x 8
Tricep cable pull down 3 x 8

Friday
Dead lift 3 x 8
Barbell shrugs 3 x 8
Shoulder wide pull ups 3 x 8
Shoulder wide cable pull down 3 x 8
Bent over barbell rows 3 x 8
EZ Bar curls 3 x 8
Alternate hammer curls 3 x 8
Concentration curls 3 x 8

Now then I would like everyone opinion on doing the following which does not add any exercisers, just splits up the existing routine.

Monday would stay the same as it is all legs

Tuesday
Seated upright dumbbell press
Lateral raisers
Bent over raisers

Wednesday
Flat bench press
Incline bench press
Flat bench fliers

Thursday
Close grip bench press
Tricep cable pull down
EZ Bar curls
Alternate hammer curls
Concentration curls

Friday
Dead lift
Barbell shrugs
Shoulder wide pull ups
Shoulder wide cable pull downs

My way of thinking is, if I split these exercisers up over 5 days I can reduce the time spent in the gym on a daily basis, and maybe increase the rep range of some workouts due to the fact that muscles that would normally be trained later in a workout will not be as tired.

[SkinnyGuy]

have you tried fishing to fill your free time?? preferably with a dog. Isnt that what your supposed to do when you retire?

So basically your working
mon-legs
tues-chest delts and back
wed-chest
thurs-tris and bis
friday-back and traps

i would try
mon-legs
tues- chest-flat bench, incline bench,db press, and decline flys
wed-back-dead lifts, bent over rows, shoulder wide pull ups, shoulder wide pull downs, bent over lateral raises
thurs-shoulders-military press, arnold press, barbel shrugs, seated lateral raises, standing front raises
friday- bis and tris----

[joboco]

SkinnyGuy, thanks for the reply Ill have a look at changing thing around.

As for fishing I did think about that but did not want to get hooked lol.

[Cornish_Celt]

SkinnyGuy's program is a good one to try,
I would also suggest one of the following:
https://www.hypermuscles.com/f69/dorians-program-575/
https://www.hypermuscles.com/f69/eight-d...y-off-594/
Both are very good cycles.
With the second one, I would suggest that you do 2 days on one day off instead of the 1 on, 1 off as it states.
Both are excellent programs and both work very well, I do these 2 a lot and I'm in the gym maximum 30 minutes per day

[joboco]

Thanks for that CC.

Both workouts look good.

Would you say that one is better than the other to use for a first cycle of Test-e?

[Cornish_Celt]

Personally, I would do the second one to start with, then you can change to the Dorian program later. The second one will get you used to lifting heavy weights, this will set you up for the other one

[SkinnyGuy]

Cc is the man when it comes to getting good work outs!!

[joboco]

CC I just came back to this thread to check the workout and both links dont work.

[Cornish_Celt]

They disappeared somewhere, I'll put them up again bro

[Cornish_Celt]

Dorian Yates’ Workout Routine

Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off

Biceps

Incline dumbbell curls

* 1×10 warmup set
* 1×6-8

EZ-curl barbell curls

* 1×10 warmup set
* 1×6-8

Nautilus curls

* 1×10 warmup set
* 1×6-8

Triceps

Triceps pushdown

* 1×15 warmup set
* 1×12 warmup set
* 1×8-10

Lying EZ-curl barbell extensions

* 1×12 warmup set
* 1×8-10

Back & Read Delt

Hammer Strength pulldowns

* 1×15 warmup set
* 1×12 warmup set
* 1×8-10

Barbell rows

* 1×12 warmup set
* 1×8-10

Hammer Strength one-arm rows

* 1×8-10

Cable rows (overhand grip)

* 1×8-10

Hammer Strength rear-delt machine

* 1×8-10

Bent-over dumbell raises

* 1×8-10

Hyperextensions

* 1×10-12

Deadlifts

* 1×8 warmup
* 1×8

Chest

Incline barbell press

* 1×12 warmup set
* 1×8 warmup set
* 1×8

Hammer Strength seated bench presses

* 1×10 warmup set
* 1×6-8

Incline dumbbell flyes

* 1×10 warmup set
* 1×8

Cable crossovers

* 1×10-12

Shoulders

Smith machine presses

* 1×15 warmup set
* 1×12 warmup set
* 1×8-10

Seated laterals

* 1×12 warmup set
* 1×8-10

One-arm cable laterals

* 1×20 warmup set
* 1×8-10

Dumbbell Shrugs

* 1×12 warmup set
* 1×10-12

Legs

Leg extensions

* 1×15 warmup set
* 1×12 warmup set
* 1×10-12

Leg presses

* 1×12 warmup set
* 1×12 warmup set
* 1×10-12

Hack squats

* 1×12 warmup set
* 1×10-12

Lying leg curls

* 1×10-12 warmup set
* 1×10-12

Stiff-legged deadlifts

* 1×8-10

Single-leg curls

* 1×8-10

Standing calf raises

* 1×10-12 warmup set
* 1×10-12

Seated calf raises

* 1×8-10