gday fellas been doing some posting in steroids threads but not over here so ill write out my routine and you can tell me what you think ..these are my work outs naturally and will be bigger and better when i start roids
Chest
4 sets 12 10 8 8/6 bb bench increasing weight
4 sets 12 10 8 8/6 inc db bech press twist from half way up 2 full inc. weight
4 sets 10 10 10 10 dec bb try 2 increase weight
4 sets 10 10 10 10 inc db flys
note : generally will do same order ex's for 6-8 weeks as well as sets reps increasing weight all i can . then next 6-8 weeks swap bb's 4 db's chuck in some cable work x overs , inc cable flys , low pull ups , pull overs etc 4 4th exercise and change order so start with an incline then a decline then a flat and change a fly .
Back
3 sets 2 fail wide or close chins change weekly
4 sets 12 10 8 8/6 latt pulldown inc weight ( each week chang close to wide )
4 sets 12 10 8 8/6 seated row inc weight
4 sets 10 10 10 10 assisted chin ups trying to do more reps each time with less assist
4 sets 12 10 8 8/6 t-bar row change grip wide /close
3 sets 10 10 10 1 arm rows
4 sets 12 12 12 12 back ext
Shoulders
4 set 12 10 8 8/6 shoulder press inc weight
4 set 12 12 10 10 lat raise db
4 set 10 10 10 10 front raise db/cable - rotate ex's
4 set 12 12 10 10 lat raise cable lying /standing
5 set 10 10 10 10 10 rear fly alt with inc rear fly
4 set 12 10 8 8/6 db shrugs - swapping with bb in order
4 set 10 10 10 10 behind back bb shrug
as above change orders sets reps weight etc always finishing with shrugs or upright rows
legs
4 set squat 10 10 10 1 0 heavy as poss inc weight
4 set 10 10 10 10 leg ext
4 set 10 10 10 10 ham curl
do alot of running riding all legs can handle sometimes lunges
bicep tricep
4 set 12 12 10 10 alt db curl standing
4 set 12 12 12 10 bb curl
4 set 10 10 10 10 inc db curl
4 set 10 10 10 10 1 arm hammer preachers
as above alt order sets reps etc other ex's include ezy bar curls /preacher pench curls con curls cable preacher drop sets reverse curls hammer curls and more - good variety here
tricep
4 set 12 10 10 10 tricep pull downs
4 set 12 10 10 10 db over head ext alt with cable
4 set 10 10 10 10 reverse pulldowns
4 set 10 10 10 10 kick backs
generally stays like this other ex's are dips cable over head 1 arm pulldowms reverse nomal etc
so what you think ? sorry about the long post tried 2 shorten but stay informative . never do the same sets reps order of ex's for longer than 6-8 weeks max , change training day order and what muscles trained eg mon chest tues back wed leg shoulder thurs by try fri then do mon chest try tues back by wed off thurs leg fri by try these are just 2 sometimes do chest by mon back try tues etc
let me know what you think sorry for long post again happy reading
Chest
4 sets 12 10 8 8/6 bb bench increasing weight
4 sets 12 10 8 8/6 inc db bech press twist from half way up 2 full inc. weight
4 sets 10 10 10 10 dec bb try 2 increase weight
4 sets 10 10 10 10 inc db flys
note : generally will do same order ex's for 6-8 weeks as well as sets reps increasing weight all i can . then next 6-8 weeks swap bb's 4 db's chuck in some cable work x overs , inc cable flys , low pull ups , pull overs etc 4 4th exercise and change order so start with an incline then a decline then a flat and change a fly .
Back
3 sets 2 fail wide or close chins change weekly
4 sets 12 10 8 8/6 latt pulldown inc weight ( each week chang close to wide )
4 sets 12 10 8 8/6 seated row inc weight
4 sets 10 10 10 10 assisted chin ups trying to do more reps each time with less assist
4 sets 12 10 8 8/6 t-bar row change grip wide /close
3 sets 10 10 10 1 arm rows
4 sets 12 12 12 12 back ext
Shoulders
4 set 12 10 8 8/6 shoulder press inc weight
4 set 12 12 10 10 lat raise db
4 set 10 10 10 10 front raise db/cable - rotate ex's
4 set 12 12 10 10 lat raise cable lying /standing
5 set 10 10 10 10 10 rear fly alt with inc rear fly
4 set 12 10 8 8/6 db shrugs - swapping with bb in order
4 set 10 10 10 10 behind back bb shrug
as above change orders sets reps weight etc always finishing with shrugs or upright rows
legs
4 set squat 10 10 10 1 0 heavy as poss inc weight
4 set 10 10 10 10 leg ext
4 set 10 10 10 10 ham curl
do alot of running riding all legs can handle sometimes lunges
bicep tricep
4 set 12 12 10 10 alt db curl standing
4 set 12 12 12 10 bb curl
4 set 10 10 10 10 inc db curl
4 set 10 10 10 10 1 arm hammer preachers
as above alt order sets reps etc other ex's include ezy bar curls /preacher pench curls con curls cable preacher drop sets reverse curls hammer curls and more - good variety here
tricep
4 set 12 10 10 10 tricep pull downs
4 set 12 10 10 10 db over head ext alt with cable
4 set 10 10 10 10 reverse pulldowns
4 set 10 10 10 10 kick backs
generally stays like this other ex's are dips cable over head 1 arm pulldowms reverse nomal etc
so what you think ? sorry about the long post tried 2 shorten but stay informative . never do the same sets reps order of ex's for longer than 6-8 weeks max , change training day order and what muscles trained eg mon chest tues back wed leg shoulder thurs by try fri then do mon chest try tues back by wed off thurs leg fri by try these are just 2 sometimes do chest by mon back try tues etc
let me know what you think sorry for long post again happy reading
