need advice

[haven]

Monday
Chest sets 4 sets10,8,6,4

flat bench
incline dumbbell
pec deck
lower cable crosses

Tuesday
Legs 4 sets 10,8,6,4

squats
press
extensions
ham curls

Wednesday
Arms 4 sets 10,8,6,4

ez bar curls
seated machine curl
cable curl
cable concentration curl
cable press down
dumbbell tri press
reverse grip cable pull down

Thursday
Back 4 sets 10,8,6,4

cable row
bent over bar row
lat pull down
single arm standing cable pull

Friday
Shoulders 4 sets 10,8,6,4

military press
lateral raise
standing cable horizontal pull

Saturday
REST
Sunday
REST


I do abs every other day and I haven't been doing cardio as I want to put on size. I have just started my first cycle about 3 weeks ago and my weights have alredy gone up(although I don't know if this is phsycological) My question is does this routine cut it, or do I need to switch it up due to the gear i'm doing? If so are there any sites that I can go to to get a proper program?

[haven]

shit the whole thing got scrambled together sorry guys

[haven]

i'll have to post it again

[DeaDLifteR]

dude your overtraing your shoulders- fri/sat/sun..........lol j/k

it would be a good idea to keep the cardio, even light cardio 2x's a week, your heart will thank you for it

[haven]

cool I wasn't sure about the cardio but I can swing two times a week.

[Shibby]

On your arms no need for all four bicep exercises. I would get rid of the concentration curl. Doing them proper on a cable can be a pain in the ass. If you like it use a dumbell and get rid of the machine curls. I don't know if you like the machines, but I rather not use them unless I have to, so that would be my first choice to get rid of if it was for me.




Oh and I tried to fix the display of your routine for you. Make sure it still looks right.

[shortz]

I wouldn't survive passed half way through those workouts. That's alot of volume.

[Shibby]

Yea, you could probably drop a chest exercise and the leg press. But I don't know what you feel works best.

[haven]

i'm toast by the end but I seem to be doing it and I don't feel burnt, like I said it's week 3 and I've seen gains in my strength, I think I will cut the cable concentrations by that time i'm not realy feeling it anyway. thanx.

[DeaDLifteR]

yeah, Shibby's right, i don't like to use the machines if i have too.

for your bi's
keep the ez curl (i like to alternate between wide/narrow grip)
get rid of the rest and add 2 exercises
hammer curls
incline curls
spider curls

shoulders
get rid of the standing cable horizontal pull
and add
laterals on decline-These have a very short rom, and will feel akward at first. But man do they work. They are very intense at the beginning of the movement. And they hit the medial delt/upper arm tie-in area VERY HARD. They look funny, but they are effective.
butterfly laterals
and if you want maybe lying lateral burns if you think you still have enough gas in the tank.

Traps
don't see any exercises for these, but i recomend
cg bb shrugs- high rep
behind the back static holds
seated 1 arm db shrugs

back
get rid of the cable pull and pulldowns
and add
deads (a must)
pullups

chest
dips and incline flies are great additions to any chest routine


tri
cg bench, another great mass builder for tris

legs are fine just keep it simple like i do:
squats
leg curls
lunges
donkey raises (varying foot placement)
SLDL's
imo i suggest you drop the leg press just because they're redundant, you've already worked those muscle with squats and if you're pushing yourself like you should be, you should not be able to do leg press after squats anyways

hope this helps

[haven]

thanx for the advice guys, by just reading through the archives on this website i've learned tons especially the anabolic profiles and discussions. I'm gonna keep researching.....please have patience...LOL.