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I have only been bodybuilding for a year now and my diets have been a trial and error process, starting with a small menu that consisted of 3 meals a day, followed by 2 hours of cardio and then more cardio to be ready for the following day. Since I have been going for my full 12 weeks now this is probably one of my greatest successes in bodybuilding.
Now that my diet is complete my workout routine has been pretty much the same each day. My last week I was on 4 days of deadlifts for reps of 45, 85, and 120 reps with sets of 5-7 max, each set being a set of 5 reps with 5-8 lbs, trenbolone acetate 75mg. I have even added some exercises to my routine because I don’t feel as strong with my legs as I used to, cutting stack means. I went from lifting 1-3 times per week to only lifting once every Saturday and Sundays.
Day Three (Wednesday), Weighted Sets – 75% of Bodyweight (with 6 repetitions)
Squats – 3×6
Deadlifts – 5×5
Barbell Curls – 5×5
Dumbbell Side Plank – 5×10
Dumbbell Pushup – 5×10 (no rest between sets)
Deadlift – 4×10
Bench Press – 5×8-10
Chinup – 5×10 (with 1 minute rest)
Day Four (Friday), Weighted Sets – 25% of Bodyweight (with 5 repetitions)
Box Squats – 3×6-10
Dumbbell Lunges – 5×15-20
Hyperextensions – 8
Incline Squats – 15
Dumbbell Bench Press – 2×5-10
Decline Dumbbell Bench Press – 5×3-10
Dumbbell Incline Bench Press – 5×3-10
Leg Extensions – 10
Shrugs – 10
Hyperextensions – 20
Seated Calf Raise – 5×25
Chin-ups – 10
Dumbbell Overhead Press – 5×10 (no rest between sets)
Day Five (Saturday), Weighted Sets – 50% of Bodyweight (with 2 repetitions)
Deadlifts (with 5-7 reps) – 5×5 (max)
Squats (with 5-10 reps) – 3×6-8
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