Workouts are split into:
Day1-Arms
Day 2- Shoulders, then chest
Day 3- Back
Day 4- Legs
There are a few movements that are hard for me to perform without pain, such as flat benches, or almost anything g behind the neck except one movement that I do now.
Just finished my first week with the full dosages of test/ primo/ NPP. I feel stronger, might be a placebo this early though. I’ll add the approximate weights below, but they are changing as we go. I’m always trying to add either more reps or more weight each couple of weeks.
Arms-
V-Bar push downs, 5x 15-20 reps. 100 lb-130lb
EZ Curl bar curls w/ drag curls super- 5x15-20 reps, 50lb warmup, 70lb finish
Overhead 1 arm cable press, (simulates the DB overhead most guys do) 3x15-20, 40lbs to 45.
Lying DB curls, 3x12-15, 25lbs
2-rope cable tricep push downs, 3x15-20, 100-120lbs.
Either alternating DB curls or 1 arm DB preacher curls. 3x12-15, (30 lb alternating, 25lb preachers)
Overhead V bar extensions, or Cable skull crushers, 3x15, about 100 lb
Hammer curls, both outside (90 degree) and inside (45 degree) 3x15 30-35lbs
Cable or DB wrist curls, 2x20
