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New to PM but not AAS forums

BushMan

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Registered
Joined
May 6, 2012
Messages
479
Hey guys I was referred here by a friend. I've been a part of another AAS forum for awhile but it's pretty small so I figured to broaden my knowledge I'd poke around here.

A little about myself and my stats. I'm a recently retired division 1 swimmer. Never done steroids. Current weighing 183(up from 168 in Feb), ~10% BF, and 6'0''. I'm 22 and looking to get huge. I eat 6-7 meals a day and around 250 g of protein. I haven't started counting cal yet because I figure I'm doing something right. If anyone has any questions feel free to ask.

I'm not 100% positive I'm putting this in the right area but I'd like to post my workout and it would be great if you guys could take a look at it and critique it. Again I'm trying to gain mass and I know I'm not doing high enough reps on some things but that's because swimming has made certain parts of my body weak (like my legs) so I'd like to gain more strength.

Back:
Romanian Dead Lifts- 3 working sets, 2-6 rep target
T-Bar row: 3 working sets, 8-12 reps
wide grip lat pulldown: 4 working sets, 6-12 reps
close grip cable rows: 3 working sets, 8-12 reps
back hyper-extensions: 4 sets @~20 reps

chest:
Barbell bench press- 4 working sets, 2-6 reps
barbell incline bench press- 3 working sets, 8-12 reps
incline DB flies 3 working sets, 8-12 reps
DB flies flat bench 3 working sets, 8-12 reps

legs:
barbell squat: 4 working sets, 2-6 reps (will increase reps soon)
Leg press: 3 working sets 8-12 reps
Leg extensions : 3 working sets, 8-12 reps
Leg Curls: 8-12 reps
standing barbell calf raise: 3 working sets, 16-20 reps
Seated calf raise: 3 working sets, 16-20 reps

Arms
Shoulders:
Military press: 4 working sets, 8-12 reps
Lateral raise : 3 working sets, 8-12 reps

Biceps:
Concentration curls: 3 working sets, 8-12 reps
DB hammer curls: 3 working sets, 8-12 reps
Barbell curls (hands wider than shoulders): 3 working sets, 8-12 reps

Triceps:
Close grip bench press: 3 working sets, 8-12 reps
Cable rope pull down: 3 working sets, 8-12 reps
Tricep pushdown: 3 working sets, 8-12 reps

Schedule:
Monday- Legs
Tuesday- Chest
Thursday- Back
Friday- Arms

I do cardio 2-3 times a week 30 min of running or HIIT

Thanks in advance.
 
Last edited:

GreenGiant

New member
Registered
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May 20, 2012
Messages
170
welcome
 

prudhoe2006

New member
Kilo Klub Member
Joined
Jul 21, 2011
Messages
1,406
Welcome to pm. decent start. Others might have more insight for you then I as far as your workout.
 

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