Legs

Warm up 10 mins

Squats: 3 x 6 failure

Hack squats: 3 x 6 failure

Stiff leg deadlifts: 3 x 6 failure

Standing calf raise: 2 x 12 failure

Chest, Abs

Dbell bench press: 3 x 4 - 6

Incline bench press: 3 x 4 - 6

Dips: 1 x 6

Flat flyes: 1 x 6 - 8

Hanging leg raises: 2 x 12 - 15

Weighted crunches: 2 x 10 - 12

Decline crunches: 1 x 10 - 12

Back

Pullups (slightly wider than shoulder width): 3 X 4-6

Reverse Grip Pulldowns: 2 X 6

Chest Supported rows: 2 X 4

Cable Rows: 2 X 6

Deadlifts: 2 X 4

Plus first shot of new cycle, 250mg Testoviron and 200mg Tren Enanthate.

Shoulders/Traps

Standing shoulder press: 3 x 4 - 6

Arnold Press: 2 x 6

Smith Machine Upright Rows: 3 x 6 - 8

Barbell Shrugs: 3 x 4 - 6

Biceps/Triceps/Forearms

Barbell Curls: 2 x 4 - 6

Incline Dbell Curls: 2 x 6

Seated Hammer Curls: 1 x 6

JM Press: 2 x 4 - 6

Over Head Cable Extensions: 2 x 4 - 6

Dbell Overs Head Extensions: 1 x 6

Behind the Back Wrist Curls: 2 x 6 - 8

Palm Down Wrist Curls: 2 x 6 - 8

Forearms where so pumped after this that I could hardly drive home!:D

Legs

Warm up 10 mins

Squats: 3 x 6 failure

Hack squats: 3 x 6 failure

Stiff leg deadlifts: 3 x 6 failure

Seated calf raise: 2 x 8 failure

Next shot today: 250mg Testoviron and 200mg Tren Enanthate.

Chest, Abs

Dbell bench press: 3 x 4 - 6

Incline bench press: 3 x 4 - 6

Dips: 1 x 6

Flat flyes: 1 x 6 - 8

Cable crossovers: 1 x 8

Leg raises: 2 x 12 - 15

Weighted crunches: 2 x 10 - 12

Bar twists: 1 x 2 minutes

Back

Wide grip pulldowns: 3 X 4-6

Reverse Grip Pulldowns: 2 X 6

Cable rows: 2 X 8

Bent Rows: 3 X 6

Shoulders/Traps

Standing lat raises: 3 x 4 - 6

Arnold Press: 2 x 6

Smith Machine Upright Rows: 3 x 6 - 8

Barbell Shrugs: 3 x 4 - 6

Legs

Supserset: Leg extension and Leg press
leg extensions to failure, then straight on to the leg press for 10 - 12 reps
x 3 supersets.

Legcurls: as a drop set, start at the heaviest reach failure then immediatley drop the weight by a couple of kg, repeat the drop 3 times until failure.
x 1 set

Ouch, this one really hurts and really gets the legs full!!

Also next shot of Test E at 250mg and Tren E at 200mg.