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.
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.
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