T Nation

Confused, Training Program on First Cycle


#1

This is my Training…

Monday: Chest / Triceps
Tuesday: Back / Biceps
Wednesday: Shoulder / Traps
Thursday: Thigh / Calves / Abs
Friday: Chest / Triceps
Saturday: Back / Biceps
Sunday: Shoulder / Traps

Chest and Triceps

Incline Dumbbell Press: 4x8
Dumbbell Flyes: 4x8
Flat Barbell Bench Press: 4x8
Decline Dumbbell Press: 4x8
Cable Flyes: 4x8
Closegrip Bench Press: 4x8
Tricep Extensions: 4x8
Tricep Pushdowns: 4x8

Legs and Abs

Squats: 4x8
Leg Press: 4x8
Leg Curls: 4x8
Leg Extensions: 4x8
Calf Raises: 4x8
Crunches: 4x20
Situps: 4x20
Leg Raises: 4x20

Back/Traps

Deadlifts: 4x8
Dumbell Rows: 4x8
Bent BB Rows: 4x8
Lat Pulldown: 4x8
T-Bar Row: 4x8
Preacher Curls: 4x8
Barbell Curls: 4x8
Hammer Curls: 4x8

Shoulders and Traps

Shrugs: 4x8
Military Press: 4x8
Seated Behind Press: 4x8
Front Raise: 4x8
Upright DB Rows: 4x8
Reverse DB flys: 4x8
Side Laterals: 7x8

I’ll be doing it on my first cycle i know it has high volume but when on gear it says recovery is quick but my problem is i want to hit 3 big muscle groups twice a week should i do a P/P/L/P/P/L? suggestions and advice please? thank you


#2

how long you been lifting
have you ever done high volume before
how long you plan on running this


#3

im used to high volume… about 3 months then change for another program


#4

how old are you
this is kind of like a guessing game
ex. if i quit work and just trained this set up, it would be less than i do at work and lifting


#5

24 and lifting for 4 years 1st year straight 2nd year stop injured in accident… 3rd and 4th year on and off lately for 8 months im not stopping


Suggest a Routine?
#6

My suggestion is to wait to go on the gear until you absolutely, positively cannot eke out the smallest gain without it; but I have no experience of it myself so I might be wrong.


#7

last 4 years im 135 pounds now im 175 pounds at 20-25% bf


#8

How tall are you? whats your bench and deadlift?


#9

your bodyfat is far too high