Any Suggestions

[sacred heart]

hi all,
new to the board,so hi to everyone.
currently entering week 5 of a reletavily heavy AS CYCLE.
i have been gyming for about 10 years some of those off and on.
currently i am on a 5 on 2 off split training each body part 1 x week.
monday quads and calves
squats 4 x 6-8
leg press 4 x 6-8
leg ext 2 x 10
standing calve raises 3 x 15
seated calve raises 3 x 15

tuesday chest
bench press 4 x 6-8
incline dumbells 3 x 6-8
incline flyes 3 x 10

wednesday back
pulldowns 4 x 6-8
t bar rows 4 x 6-8
one arm dumbell rows 3 x 6-8
hyperext. 2 x 15

thursday shoulders
military dumbell press 3 x 6-8
standing barbell press 3 x 6-8
side cable raises 3 x 10
bent raises 2 x 10

friday arms
barbell curls 3 x 6-8
alt dumbell curls 3 x 6-8
standing cable curls 3 x 6-8
sat and sun rest.

1.i would like to change it for the rest of cycle as i always seem to be on this program,any suggestions my goals are to gain as much lean mass as possible.
2.at about week 8 i will be kicking in winny so as to tighten up for end of cycle as well as starting clen,i was thinking of throwing in 1 or 2 cardio sessions abut then as well as lowering my mid afternoon and evening carbs.i am not looking to get into contest shape otherwise i wouldnt bulk and then drop a bit in one cycle,purely want to drop 2 or 3 %bf.
so any suggestions on a good workout program,to really make benefit of the "supplements" and goals i had in mind

thanks all.

[Bignbuff]

A few things.

1) You should be training triceps on arm day

2) Take out the hyperextensions and do deadlifts first on back day

3) There is no need to do barbell and DB overhead press, just do one or the other. Also, add in a trap exercise such as shrugs on shoulder day

4) You won't be able to drop to 2-3% bodyfat. That's not healthy.

You may wanna change around your split too. Maybe something like this.

M- Chest
Tu-Back
W-Shoulders/Traps
Th-Legs
F-Arms
Sa-Rest
Sun-Rest

If you have more questions then just ask.

[scott_donald]

Originally posted by bignbuff
A few things.

1) You should be training triceps on arm day

2) Take out the hyperextensions and do deadlifts first on back day

3) There is no need to do barbell and DB overhead press, just do one or the other. Also, add in a trap exercise such as shrugs on shoulder day

4) You won't be able to drop to 2-3% bodyfat. That's not healthy.

You may wanna change around your split too. Maybe something like this.

M- Chest
Tu-Back
W-Shoulders/Traps
Th-Legs
F-Arms
Sa-Rest
Sun-Rest

If you have more questions then just ask.

bump