24 days left

of my cycle :S :dry:

really want to eek out as much gains as possible , do i stick with my 5 way split (2on 1 off 3 on 1 off approach) ? was thinking of adding in a 7 set last exercise like fst to shock the muscles over the next few weeks , or do a radical change to a 4on 1 off or 3on 1 off schedule ?

careful with fst 7 dude,what u gotta realise is hany only recommends it for lagging body parts and doing it maximum twice a week as it can send u into over training very very quickly...

ok have just read up on it briefly and looked up the sample routine.need to work hard on my calves hams and biceps so considering this program :

day 1 : chest calves :

incline bench press 5 x 12-6
inlcine dumbells 4 x 8-6
incline flyes 3 x 10
cross overs 3 x 10-12
seated calve raises 10 x 12 30sec rest between sets

day 2 : back

pulldowns wide grip front 4 x 10-8
bent barbell rows / t bars 4 x 10-6
one arm rows 4 x 8-6
seated rows 3 x 10-8

barbell curls 4 x 8

day 3 : quads hams calves

squats 4 x 12-6
leg press 4 x 15-10
leg extensions / hack squats 4 x 12 -10
lying leg curls 4 x 10-8
stiff leg deadlifts 4 x 10-8


day 4 : shoulders calves

standing barbel press 4 x 10-6
side raises 4 x 10
rear raises 4 x 10
dumbell shrugs 4 x 12
standing calve raises 10 x 12 30 sec rest

day 5 : biceps triceps

ez barbel curls 4 x 10-6
hammer curls 4 x 8-6
preacher curls 4 x 8
skullcrushers 4 x 10-6
rope ext 4 x 12
dips 4 x max (usually 10 lol)

day 6 : calves / off

seated calve raises 4 x 15
standing calve raises 4 x 12
leg press toe raise 4 x 15

day 7: off