Industry's Workout Plan

[Industry]

How does all of this look?

3 days first week (MWF) than on to 5 days a week... alternating each workout. 12312, 31231, 23123, etc...

Wk 1: 2 sets, 8-11 reps, 2 min rest.
Wk 2: 3 sets, 4-7 reps, 90 sec rest.
Wk 3: 3 sets, 8-11 reps, 90 sec rest.
Wk 4: 4 sets, 4-7 reps, 60 sec rest.
Wk 5: 4 sets, 8-11 reps, 60 sec rest.
Wk 6: 5 sets, 4-7 reps, 60 sec rest.

Workout 1
--

Bench Press
Incline Press
Pec Deck
Shoulder Press
Side Lats
Front Raises
Rear Delts (Reverse Pec Deck)
Abs

#2
--

Deadlift
Lat Pulldown
Bent Over Rows
Shrugs
Tricep Pushdown
Kickbacks
Skullcrushers

#3
--

Leg Extensions (2x25 warmup)
Squats
Leg Press
Leg Extensions (regular set)
Calf Raise
BB Curl
Preacher Curl
Forearm Curl


Supplements
--

WPI (pre/post workout w/ carbs)
Ultra Peptide (casein bedtime protein)
Muscle Milk (weight gainer)
Creatine
Hydrotest (tribulus, natural test booster)
Liquid Multi (daily w/ breakfast)
Vitamin C (1g post workout)

Food
--

6'0, 150 lbs.

Start @ 2500/day and raise 500 cals as needed.

3 meals, 2 weight gainer shakes, 1 bedtime shake.

 

[gav]

looks alright bud. what are your goals?

i'm 6' at 150 as well btw, starting another cycle this week

 

[suikeisuru]

I think you are going to overtrain yourself.

Lifting 3 or 4 days a week is enough if you are lifting heavy. There is no need to time your rests between sets. Just take as long as you feel is comfortable.

Workout 1: Why 3 exercises for chest? I'd take out one. Instead of side laterals and front raises, I'd just concentrate with pressing movements for shoulders.

Workout 2: Deadlifts are pretty brutal. You sure you want to do them first? If you are doing deadlifts correctly, there is no need for shrugs. I'd even take out the bent over rows (or alternate them so one week you do deadlifts, the other week, bent over rows). Get rid of the kickbacks.

Workout 3: Extensions are bad on the knees. Like the bent over rows and deadlifts, I'd alternate squats and leg press. If you are doing them hard and heavy, there is no way you'd have the energy to do both on one day.

I don't think those 'natural' test boosters do much. At 23, you already have pretty high test levels.