Looking for some more advice and tips. This is my program I have right now.


--Tuesday--(Chest/Back Day)

1. Bench Press
2. Incline
3. Decline
4. Dumbbell Bench
5. Push Ups
6. Flyes
7. Military Press
8. Peck Deck

--Wend--OFF

--Thursday--(Bicep/Tricep)
1.Standing Barbell Curl
2.Standing Dumbbell Curl
3.Bicep Preacher Curl
4.Dips
5.Lying

Could use some more on Triceps any advice?


--Friday--(Legs/Abs)
1.Squats
2. Deadlifts
3. Lunges
4.Bicycle Exercise
5. Captains Chair



Monday, Wendsday,Sat, Sunday my days off. What do you guys think? Bad good? Ill be doing Week 1-4 Dball 35mgs
Week 1-10 Eq 200 @ 400 Mgs
Week 1-12 Test E @ 500 Mgs a week

I have good high calorie/protein diet. An y advice on some good exercises? I have googled and stuff as well this is what I have came up with, Im sure ill throw in some of my others in there but Need your help! Thanx
6. Exercise Ball Crunch

Could use more Good leg exercises as well, any advice?

Hi,
it looks as though you've got too much redundancy in your programme - on Tuesday you do four almost identical movements for the same muscle group (bench presses). Instead, try choose movements that are dissimilar. Also, you've missed the "mass" excersises for chest and back. I would try:

Tuesday: Legs
Thursday: Chest/Back
Friday: Full body (using a shock methods) + one lagging part.
>>Always try to do legs before back, and back before chest, and chest before arms, because your muscles are interdependent (even when you're doing isolation movements).

I was told inc,dec,bench are good because they work all of the sections etc. ive done them before and ive gotten great results. what do u mean by shock method?

For triceps, the best things are:
Parallel bar dips, press-ups (also for chest and avoiding rotator cuff). Of course, almost every chest "mass" excersise will work your triceps heavily, so your bench presses should get you well on the way.

Also:
Bicep/Tricep: NEVER use a dedicated "arms" day. It is not worth it. Instead try an "upper/lower" split, using compound excersises. My arms are swole and I have not done any arm work for four years. Chins, dips, deadlifts, rows will all work your biceps and triceps with very heavy poundage. go to t-nation.com and read some of their articles. They work.
I would, instead, add one bicep movement to each alternative workout, so that you get:

Week 1 Day 1: legs + bicep curl
Week 1 Day 3: Chest/Back + Abs
Week 1 Day 5: Full body + Zottman Curls
Week 2 Day 1: legs + Abs
Week 2 Day 3: Chest/Back + 21's (3 position barbell bicep curls)
Week 2 Day 5: Full body + Abs
That way, arm work becomes part of your normal routine, not dedicated to any specific day.

For best results, I would do a four or five day routine. It will allow you to do shorter workouts (45 odd minutes max) with greater intensity, and you will have enough time to specialize on different body parts.

If you superset them, or perform them one after the other, then they its ok to do all 3 in one day. However, you only have 45 minutes to 1 hour to do your workout, therefore you're better off doing the minimum of work that gives you the best results (bang for the buck, so to speak). In this regards, the only way to get good value from all 3 movements is to do:
-Heavy 60 Degree incline bench, followed by:
-Heavy 40 Degree incline bench, followed by:
-Heavy flat barbell bench press

Declines are best if you superset them with decline fly's.

forgot to mention that yea i will be doing them one after another. and my goal is to do everything under an hour, and then walk for 10-15 min or so. but i do see what you mean! thanx bro!

Shock methods can be found on abcbodybuilding.com. They are very old-school and originate from Arnold and his friends.

Your body gets used to doing the same excersises/movements after a while (which is why doing more than one type of bench press is not the most effective way to grow). You shock your body by giving it (for a short period) a stimulus that forces it to grow.

Like roids, shock methods should not be used on a daily basis. You will die. One common shock method is the "breathing squat" where you perform 20 full squats (bum to calf). That is one set. Perform 20 sets, waiting just long enough for your partner to do his set. I do my sets alone, and leave just 1 minute rest. I sometimes crawl to the changing rooms (no joke there).

Your body realises that it is under threat, and responds by building more muscles. It will, however, only do this if the stimulus is stopped soon. Therefore, perform shock methods at most two weeks in a row, then watch your body grow huge as it supercompensates.

on abcbodybuilding.com, go to the section that says "workouts" then choose the section that says "underground shocks". That stuff works like a charm.

thanx bro bout the shock methods i juts rememberd i have tried something similar like these with dumbbels. do u tihnk with my work out routine say saturday or sunday when its day off if i shock my bicep for a whole movie time? along with my current work out? and it wont harm me