Newbie Advice Please!
Hi folks,
I bought Test Prop, Test Mast, and Proviron at the advice of my trainer but he’s sadly had some personal medical stuff going on and don’t want to bug him with question.
I’m wondering if anyone could help with providing resources on where to start my own research on using these three?
No judgement please, haven’t started anything and really just seeking advice about:
- doses
- frequency schedule
- length of cycle
- progress monitoring
About me:
29 y/o, 180lbs, 5’11”
I was 196lbs in April, and started working out very seriously since then.
Current goals are to just build muscle mass and continue shredding some fat
Diet is a lot more controlled last few months as I’ve started working out more seriously this summer, usually eggs and protein smoothie in the AM, chicken/rice in the afternoon/evening.
Bloodwork all within normal limits as per 3 weeks ago.
I am a healthcare worker so my shift work is a big factor in my eating and workout routine.
I’m currently working out 5 days a week with 2 days day. If interested my workout routine follows:
Weekly Workout Routine
Day 1 — Chest • Triceps • Calves • Cardio
Chest
Incline Chest Press Machine — 4 × 6–10
Machine Chest Press — 3 × 8–12
Pec Deck Fly — 3 × 12–15
Low-to-High Cable Fly — 3 × 12–15
Triceps
Rope Pushdown — 3 × 8–12
Overhead Cable Extension — 3 × 10–15
Assisted Dips — 2 × 8–12
Calves
Standing Calf Raise — 4 × 10–15
Seated Calf Raise — 3 × 15–20
Cardio
Stationary Bike — 15 min moderate
Day 2 — Back • Biceps • Core • Cardio
Back / Lats
Wide-Grip Lat Pulldown — 4 × 8–12
Chest-Supported Row Machine — 3 × 8–12
Seated Cable Row — 3 × 10–12
Machine Pullover — 3 × 10–15
Straight-Arm Cable Pulldown — 2 × 12–15
Biceps
Machine Preacher Curl — 3 × 8–12
Cable Curl — 3 × 10–15
Rope Hammer Curl — 3 × 10–15
Core
Cable Crunch — 3 × 10–15
Hanging Knee Raise — 3 × 10–15
Cardio
Stationary Bike — 10–15 min easy/moderate
Day 3 — Quads • Hamstrings • Glutes • Calves
Quads
Leg Press — 4 × 8–12
Hack Squat Machine — 3 × 8–12
Leg Extension — 3 × 12–15
Hamstrings
Seated Leg Curl — 4 × 8–12
Lying Leg Curl — 3 × 10–15
Glutes
Hip Thrust Machine — 4 × 8–12
Glute Kickback Machine — 3 × 12–15
Calves
Standing Calf Raise — 4 × 10–15
Seated Calf Raise — 4 × 15–20
Stationary Bike — 5–10 min EASY
Day 4 — Shoulders • Biceps • Triceps • Core • HEAVY CARDIO
Shoulders
Machine Shoulder Press — 4 × 6–10
Machine Lateral Raise — 4 × 12–15
Cable Lateral Raise — 3 × 12–15
Reverse Pec Deck — 3 × 12–15
Face Pull — 2 × 15–20
Biceps
Machine Preacher Curl — 3 × 8–12
Cable Curl — 3 × 10–15
Triceps
Rope Pushdown — 3 × 10–15
Overhead Cable Extension — 3 × 10–15
Core
Ab Machine — 3 × 12–15
Stationary Bike — 35–45 min
Day 5 — Upper Chest • Back • Shoulders • Glutes • Calves • Cardio
Upper Chest
Incline Chest Press Machine — 4 × 8–12
Incline Smith Press — 3 × 8–12
Low-to-High Cable Fly — 3 × 12–15
Back / Lats
Neutral/Close-Grip Lat Pulldown — 3 × 8–12
Chest-Supported Row Machine — 3 × 10–12
Machine Pullover — 3 × 12–15
Shoulders — Extra Width Focus
Machine Lateral Raise — 3 × 12–15
Glutes
Hip Thrust Machine — 3 × 8–12
Glute Kickback Machine — 3 × 12–15
Calves
Standing Calf Raise — 4 × 12–20
Cardio
Stationary Bike — 15–20 min moderate