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[ripsta]

just wondering if this following program is any good to get some good gain.

Monday

Barbell Bench Press 3 x 8-10

Incline Barbell Bench Press* 3 x 8-10

Flat Bench Dumbbell Flyes 3 x 8-10

Skull crushers 3 x 8-10

Tricep Extensions 3 x 8-10

Straight Bar Cable Pushdowns 3 x 8-10

Tuesday

Pulldowns or Wide-Grip Pull-Ups 3 x 8-10

Low Cable Rows 3 x 8-10

Dumbbell rows or Bent-Over Barbell Rows (alternate) 3 x 8-10

Standing Barbell Curls 3 x 8-10

Preacher curls** 3 x 8-10

Thursday

Leg Extensions 3 x 8-10

Squats 4 x 8-10

Lying Leg Curls 3 x 8-10

Friday

Seated Dumbbell Overhead Presses 3 x 8-10

Seated Dumbbell Lateral Raises 3 x 8-10

Reverse Pec-Deck Lateral Raises 3 x 8-10

Barbell Shrugs 3 x 8-10

Seated Calf Raises 3 x 8-12

Standing Calf Raises 3 x 8-12

Everyday

20 - 30 minutes cardio warmup

Ab crunches 3 x 12-15

Leg Raises 3 x 12-15

Wednesday, saturday and sunday rest.

Also I'm on clen to try cut down the fat. doing a 4 day on 4 day off cycle.. anyone recommend something to take to insure i don't strip muscle aswell as fat? other than lots of protein.

thanks

[mr natural]

make sure you eat enought low gi carbs per day as well

[poos_n_wees]

Looks good to me

I'd prolly chuck in another hammie exercise on Thursday, and save the 20-30mins cardio for after the training instead of before... but thats just my opinion

[ripsta]

Looks good to me

I'd prolly chuck in another hammie exercise on Thursday, and save the 20-30mins cardio for after the training instead of before... but thats just my opinion

sweet i might add stiff leg dead lifts in.

i heard hmb is good to stop muscle break down? could be good to try. needa get some more crealkaline too

[Cammo]

My 2c...

• If you're not doing deadlifts, get some reverse hypers in there for your lower back.

• Drop your leg extensions & do some leg press work - after your squats, not before.

• As mentioned, Good AM's, SLDL or Romanian Deads for your hamstrings.

• Also as mentioned, cardio after weights.

• Drop your shrugs & try some Facepulls instead.

• Personally I'd aim for between 6 & 8 reps for Squats & Bench (& Deads if you were doing them), 8 reps for all other compounds & 10 reps for isolation work.

• Eat less carbs on non-workout days.