Pull/Push/Legs

[zvonko]

I'll be using sustanon 250 at 250mg a week with this routine.. Im probably gonna use 4 sets x 10, but what you think is best?

Monday - Pull
Dead lifts
Barbell rows
Weighted wide-grip pull-ups
barbell curls

Wednesday - Push
Flat barbell bench press
Incline dumbbell bench press
Seated barbell shoulder press
Close-grip bench press

Friday - Legs
Squats
Leg press
Standing calf raises
Lying leg curls

[zvonko]

I'll be using sustanon 250 at 250mg a week with this routine.. Im probably gonna use 4 sets x 10, but what you think is best reguarding sets and reps?

Monday - Pull
Dead lifts
Barbell rows
Weighted wide-grip pull-ups
barbell curls

Wednesday - Push
Flat barbell bench press
Incline dumbbell bench press
Seated barbell shoulder press
Close-grip bench press

Friday - Legs
Squats
Leg press
Standing calf raises
Lying leg curls

[Thickneck]

I would bump up the sustenon to 500-750 range. You may also want to throw some shrugs, side and bent laterals , and something for forearms also. I like that program .. Eat a shitload of protein , at min. a gram and a half per pound of body weight... Good luck...

[zvonko]

hey guys sorry bout the other few posts, computer problems.. what you think about this one??

Monday - Pull
Dead lifts
Barbell rows
Weighted wide-grip pull-ups
Barbell curls
Reverse barbell curls

Wednesday - Push
Flat barbell bench press
Incline dumbbell bench press
Seated barbell shoulder press
Side lateral raises
Close-grip bench press

Friday - Legs/Traps
Squats
Leg press
Standing calf raises
Lying leg curls
Hammer machine shrugs

[CamRock]

What are your goals? I've always gotten good results (size and strengh) by pyramiding the sets down (10, 8, 6, 4,...even 2 sometimes) while moving the weight up.

[zvonko]

Size and strength really.. what u recommend??

[CamRock]

Did you plan on adding more weight to each set? Or just doing 4 x 10 at the same weight?

[zvonko]

same weight.. maybe i should do 10,8,6,4,2 and add 5-10% of the original weight on the other sets..

[CamRock]

That would work. It doesn't have to be calculated at exactly 5% or 10%. Just everytime you drop the reps, move the weight up. You should be struggling to get that last rep or two each time. And keep a log to chart your progress. That way your not doing exercises with weights you've already mastered. Also, IMO you should move your pullups to the first exercise on back day. You would be cheating yourself to try to do them after deads and rows. Just MO

[zvonko]

thanks for all your input guys, very appreciated.. im starting it in about 4 weeks.. cheers!

[zvonko]

hey guys one more question, after ive finished this cycle and i begin my pct of nolvadex for 4 weeks, should i use 3 sets x 10 to maintain my size? and ofcourse im still gona eat like a horse as usual lol..