Age: 19
Height: 5’7"
Weight: 185lbs
Goal: fat loss
Supplements: Whey protein and a multivitamin
AAS cycle: It’s only really 6 weeks long. I’m using the stanozolol for 2 weeks after I’m off the test to aid in PCT (because of the possible anti-estrogen effect of it) to help keep more of my gains.
Week 1: 50 mg/day stanozolol, 500 mg/week test cyp
Week 2: 50 mg/day stanozolol, 500 mg/week test cyp
Week 3: 500 mg/week test cyp test cyp
Week 4: 500 mg/week test cyp test cyp
Week 5: 120mg clenbuterol/day, 500 mg/week test cyp
Week 6: 120mg clenbuterol/day, 500 mg/week test cyp
Week 7: Nothing
Week 8: Nothing
Week 9: 120mg clenbuterol/day, 50 mg/day stanozolol, 500 mg/week test cyp
Week 10: 120mg clenbuterol/day, 50 mg/day stanozolol, 500 mg/week test cyp
Week 11: Nothing
Week 12: Nothing
Week 13: 120mg clenbuterol/day
Week 14: 120mg clenbuterol/day
First off, I’m a firm believer in that gaining muscle and losing fat CAN be accomplished at the same time, although at a slower rate than if bulking or cutting, and noone is going to change my mind. I’m right now eating just below my maintenance level. I’ve been on the same routine for 6 weeks or so and my mass gains were leveling out, so it was time for a change.
Here’s the routine I’m starting today. I know there are a ton of sets on most days, but while on the test it’s not difficult to do at all.
After week 10 I will revamp the routine again replacing some exercises and lowering the sets on most exercises. I’m just looking for some constructive criticism on my routine, and anything else you might want to add. Any and all input is welcomed.
Day 1: Chest
Smith Wide-Grip Incline Bench - 4 sets, 6-10 reps
Incline DB Flies - 4 sets, 6-10 reps
Flat DB Bench - 4 sets, 6-10 reps
High Cable Crossovers - 4 sets, 6-10 reps
Close-Grip BB Bench - 4 sets, 6-10 reps
Day 2: Legs and Abs (Legs are my best body part, so I’m taking it relatively easy with them at the moment. I want my upper body to catch up with them.
Olympic-style Squat - 3 sets 4-8 reps
Deadlift - 3 sets 4-8 reps
Leg Press - 2 sets, 6-10 reps
Leg Extensions - 2 sets 10-15 reps
Standing Calf Raises - 3 sets, 6-10 reps
Seated Calf Raises (Left Leg Only) My left calf is naturally smaller than my right one, and I’m trying to make up for that. - 8-12 reps
Cable Crunches - 4 sets, 8 - 12 reps
Side Bridges - Twice on each side
Day 3: Back
Pull-ups - 4 sets, 6-10 reps
BB Rows - 4 sets, 6-10 reps
WG Pulldowns - 4 sets, 6-10 reps
CG Cable Rows - 4 sets, 6-10 reps
One-Arm Dumbbell Rows - 8-12 reps
Day 4: Shoulders and Abs
Seated Military Presses - 4 sets, 6-10 reps
Arnold Presses - 4 sets, 6-10 reps
Incline One-Arm Lateral Delt Raises - 4 sets, 6-10 reps
One-Arm Side Lateral Delt Raises - 4 sets, 6-10 reps
Lying Rear Delt Raises - 4 sets, 6-10 reps
Weighted Decline Sit-ups - 2 sets 8-12 reps
Straight-Leg Raises - 2 sets, as many as possible
DB Side Bends - 2 sets, 10-15 reps
Day 5: Arms and Traps
Dips - 4 sets, as many as possible
Skull Crushers - 4 sets, 6-10 reps
Close-Grip Pushdowns - 2 sets 8-12 reps
EZ-Curl Concentration Curls - 4 sets, 8-12 reps
Reverse Grip Curls - 3 sets, 10-15 reps
Cable Curls - 2 sets, 10-15 reps
DB Curls - 1 drop set, as many as possible down to 10lb DB’s
DB Shrugs - 3 sets, 6-10 reps
Upright Rows - 3 sets, 6-10 reps
Cardio: I play indoor soccer in the evenings around 3 times a week. I also walk around a very large campus between classes each weekday morning and walk up and down the 3 flights of stairs to my dorm numerous times a day.