How's this routine look for my gym at home?

[MJM]

Alright guy's tell me what you think of this routine this is the only equipment I have at home right now and I'm trying to get strong and big again, I'm going to be on cycle in about 1-2 months.I am looking for mass and strength.Should I train differently while on cycle?

Monday
-Flat Bench Press 10,8,6,4,10
-Tricep Pull Down 10,8,6,4,10
-DB Curls 10,8,6,4,12

Tuesday
-Squats 10,8,6,4,2,
-Calf Raises 10,20,20

Wednesday
-Hang Cleans 10,8,6,4,10
-Seated Row 10,8,6,4,2

Thursday
-DB Flyes 10,10,10 ( Don't have enough DB's to do heavier weight and lower reps)
-DB Military Press 10,8,6,4,10
-Wide Grip Pull Down 10,8,6,4,10
-Closed Grip Pull Down 10,8,6,4,10
-Up-Rows 10,8,6,4,10

Friday
-Flat Bench Press 10,8,6,4,10
-Tricep Pull Down 10,8,6,4,10
-DB Curls 10,8,6,4,12

Saturday
-ABS ( Various things )

Sunday
-REST

[Juggernauttx]

Originally Posted by MJM

Alright guy's tell me what you think of this routine this is the only equipment I have at home right now and I'm trying to get strong and big again, I'm going to be on cycle in about 1-2 months.I am looking for mass and strength.Should I train differently while on cycle?

Monday
-Flat Bench Press 10,8,6,4,10
-Tricep Pull Down 10,8,6,4,10
-DB Curls 10,8,6,4,12

Tuesday
-Squats 10,8,6,4,2,
-Calf Raises 10,20,20

Wednesday
-Hang Cleans 10,8,6,4,10
-Seated Row 10,8,6,4,2

Thursday
-DB Flyes 10,10,10 ( Don't have enough DB's to do heavier weight and lower reps)
-DB Military Press 10,8,6,4,10
-Wide Grip Pull Down 10,8,6,4,10
-Closed Grip Pull Down 10,8,6,4,10
-Up-Rows 10,8,6,4,10

Friday
-Flat Bench Press 10,8,6,4,10
-Tricep Pull Down 10,8,6,4,10
-DB Curls 10,8,6,4,12

Saturday
-ABS ( Various things )

Sunday
-REST

I see alot of things wrong, one of the biggest is, you do chest 3x, but you do quads 1x. Not to mention, you dont even train hamstrings directly! I see alot of imbalances. I think pyramiding fatigues you too much before you go into your heavy sets. Your better off doing 5 x 5 there. My thoughts for a mass building program would be along the lines of 5 x 5, 4 days a week, each body part twice a week (make sure you train each bodypart equally. this means, if you do 5 sets for chest (horizontal pushing), then do 5 sets of back (horizontal). 5 sets of militaries (vertical pushing), 5 sets of back vertical (vertical pulling), And most important, dont neglect your legs!!!! Squats and its variation for the quads, and hamstring exercises such as stiff legs, good mornings, pullthroughs, etc. Try to keep the movements compounds, and try to add weight as much as you can. If you do the 5x5, you will progressive. Eat alot of protein, rest, take it easy when not working out. Goodluck.

[Juggernauttx]

Or you can do HST, GVT, EDT, etc. anything is better than what you had.

[MJM]

Thanks a lot for the reply man.Can you make a routine out for me then with those lifts, it would really be appreciated.Thank you.

[Grizzly]

I think juggernaut hit that right on the head. 3X/wk for legs, yes. 3X/wk for chest, no.

[MJM]

Can someone please re-type that for me, it would really be appreciated.Thanks.

[MJM]

to the top, someone please type one out for me.Thanks.

[Grizzly]

Dude, there is a sticky with everything you could possibly need in it. It's called "A tribute to God"....uh, I mean JohnSmith.

[MJM]

Didn't see that.Thanks.

Originally Posted by Grizzly

Dude, there is a sticky with everything you could possibly need in it. It's called "A tribute to God"....uh, I mean JohnSmith.

[Juggernauttx]

Originally Posted by Juggernauttx

I see alot of things wrong, one of the biggest is, you do chest 3x, but you do quads 1x. Not to mention, you dont even train hamstrings directly! I see alot of imbalances. I think pyramiding fatigues you too much before you go into your heavy sets. Your better off doing 5 x 5 there. My thoughts for a mass building program would be along the lines of 5 x 5, 4 days a week, each body part twice a week (make sure you train each bodypart equally. this means, if you do 5 sets for chest (horizontal pushing), then do 5 sets of back (horizontal). 5 sets of militaries (vertical pushing), 5 sets of back vertical (vertical pulling), And most important, dont neglect your legs!!!! Squats and its variation for the quads, and hamstring exercises such as stiff legs, good mornings, pullthroughs, etc. Try to keep the movements compounds, and try to add weight as much as you can. If you do the 5x5, you will progressive. Eat alot of protein, rest, take it easy when not working out. Goodluck.

I gave you the program right above already.