4 sets up with approx 20 seconds rest between sets....then right after the 4th set do 4 more sets but this time down in weight with NO rest between.

yes - there are 3 cycles

Bulking (gain maximum muscle and some fat)

Cutting (lose fat and lose minimal muscle)

Maintenance (maintain muscle and fat percentages)


Please use the search feature...there are literally dozens of bulking cycle routines posted on this thread so far...I do not have the time to throw together an entire diet and exercise routine with my current schedule. I'm sorry.

Yes - doing chest with biceps and back with triceps is extremely important for a successful cutting cycle. The reason for this is because when you cut, you force the muscles to the point of complete and total exhaustion. Doing triceps and chest on the same day is counter-productive and often leads to over training. Same with biceps and back. The reason for this is because your biceps are used when doing back exercises and triceps are used when doing chest exercises. These secondary muscle groups should not be paired with the primary groups in a full workout. They need time to recover before dominating them again.

As far as exercises for this...just do your regular chest routine combined with your regular biceps routine. No additional exercises required.

Thank you very much for your help. If you want a donation just pm me and I'd be happy to give (I just don't know if you ever have time to play whatever game you play) anymore : \

Hey there -

No donation needed...this is a free service. I don't ever play games anymore...so my forum gold kinda just sits - one day I'll find a use for it....I know I can't sell it, but besides money there really is nothing else I need. Thank you for the generous offer anyway. Take care.

and how do i know how many sets to do?

Do you mean reps? Cause the sets are 8. 4 up, 20 seconds rest, 4 down, no rest.

idk im just confused, i know u dont have much tijme but lets say i bench 200. what would a set be for my bench like 8 reps of 80%?

sorry fore the inconvenience

ok here...


Set 1 - warm up approx 15 reps easy weight (lets say 95 lbs)

Set 2 - Working set at 135 lbs (shouldn't be more than 12 reps...if you are doing more than 12 with ease, it needs to be heavier...the goal is 12 very hard reps)

Set 3 - Working set at 185 lbs (shouldn't be more than 8-10 very hard reps)

Set 4 - Super Heavy set at 225 lbs (shouldn't be more than 4-6 reps that are VERY VERY hard...use a spotter)

(begin breakdown by immediately starting set 5 right after set 4 - no rest)

Set 5 - 155 lbs (force it out as many times as you can until failure)

Set 6 - 135 lbs (take a 12 second break and then hit this as many times as you can until failure)

Set 7 - 115 lbs (take a 12 second break and then hit this as many times as you can until failure)

Set 8 - 95 lbs (take a 12 second break and then hit this as many times as you can until failure)

ty ty ty