It seems that i am steadily gaining strength even though i cheat i lately do mostly bodybuilding stuff. well as long as it doesn't hurt anyway I'm about to try Superdrol, so i need a solid program for four weeks.id like something new i haven't tried yet and i decided on simple torso/ lower body+arms 4 times a week, in other words ABxABxx where Workout A: Torso Chest (General) Back (General) Chest (Upper) Back (General) Deltoid (Front) Deltoid (Side) Deltoid (Rear) Trapezius (Upper) Workout B: Legs & Arms Quadriceps Hamstrings Quadriceps Calves (General) Triceps Biceps Im looking for rep/set. Since im doing each section two times /week i assume they should differ. Probly first combo could be 4 x 8. Then later in week maybe 5 x 5? Anyother suggestions are more then welcome. Cheers mapers
I wouldn't run more than 20-30 mg a day for 3 weeks. Make sure that you have some good PCT and run it while you're taking it (milk thistle, red yeast rice, coq10, etc). I'd run a semi-high volume, you can handle it on the Superdrol and you should take advantage of the extra volume you can handle. I would switch your arms to workout A Workout A: Torso A)bench:5X5 B)Pendlay row:5X5 C1)inc db press:3X8-10 C2)chins:3X8-10 D1) Face Pulls - 3x12 D2) Tri Ext - 3x12 E1) Side Raises - 2x10 E2) Curls - 2x10 Workout B: Squats:5X5 Bulgarian Squats:3X8-10 Good mornings:4X6 Seated calf raise:3X15 cable crunch:4X10 Workout C: A)bench:5X5 (try and add 5 pounds over work A) A2)pendlay row:5X5 (same as bench) B)push press:4X8 C1)overhead lockouts:3X10 C2)hammer curls:3X10 C3)triple deltas:3X3 Workout D: A)squats:5X5 (try and add 5 pounds from workout B) B)Romanian deadlifts:4X6 C)front squats:3X8 D1)standing calves:3X12 D2)russian twists:3X12 [/QUOTE] I'm not looking so much at set/rep tweaks as I am increasing weight and messing with the assistance movements. Anyway, this is what you get from me after just waking up and downing way to much coffee.
hey man thx i knewi can count on you hehe A quick question however. Dont you think adding arms to workout A is too much maybe? Frankly for legs id do squats and dl thats it. What you think? Maybe just shoulders and legs on same day?
Nope, I wouldn't move the arms to the next day. If you're worried about sheer numbers, drop all teh arm sets down to 2. The problem with working shoulders with legs is that you've already worked teh shoulders quite a bit the day before and I think it would be over doing them. You could drop the side raises on workout a. And, technically, you could drop the shoulder isolation stuff period because they'll get worked with the benching, rowing, etc.
