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Thread: My workout

  1. #1

    Default My workout

    Monday
    chest
    bench press 4x8
    incline bench press 4x10
    dumbell flyes 4x10
    biceps
    barbell curl 3x10-8-6-6
    preacher curl 4x10
    hammer curl 3x10
    cables curl (pump)

    wednesday
    back
    deadlift 3x6
    one arm dumbell rows 4x8
    lat machine back 3x10
    pulley 4x8
    triceps
    close bench press 4x10
    french press 4x8
    one arm triceps extension 4x8
    pushdowns 4x10

    friday
    shoulders
    seated barbell pressed 4x10
    lateral raises standing stripping 2x8, i leave with 16 kg until 2 kg
    front raises seated 3x10
    Cable rear raises 4x10
    legs
    squat 4x8
    leg press 4x8
    leg extensions 4x15
    deadlift gt 3x10
    ham raise 4x10

    abs 2 time at week
    calfs more time at week


    opinion?
    sorry for bad english

  2. #2

    Default

    nothing ? ......
    sorry for bad english

  3. #3
    Join Date
    Aug 2009
    Location
    a certain South East Asian country
    Posts
    69

    Default

    i may be a newbie to the board but i ain't a newbie to exercise...cut your sets in half and up the intensity. after a warm up 2-4 all out set is all you need for a LARGE muscle group. utilize drop sets (6>6>failure)....sip a shake during the workout & go home & eat & rest & recover. you don't grow in the gym, you only stimulate the tissue. growth takes place outside the gym....assuming that's what you want.

  4. #4

    Default

    You're overtraining, you need to cut down to 2-3 exercises max per bodypart.

  5. #5
    Join Date
    Feb 2009
    Location
    upper Michigan
    Posts
    1,107

    Default

    Quote Originally Posted by Tealc View Post
    You're overtraining, you need to cut down to 2-3 exercises max per bodypart.
    I agree totally here.. Hey bro did you send me a pm about your workout routine..? You need to change it up a bit broham..
    "Life is like riding a bicycle. To keep your balance you must keep moving” - Albert Einstein

  6. #6

    Default

    Monday
    chest
    bench press 4x8
    incline bench press 4x10try 10,8,8,6 getting heavier
    dumbell flyes 4x10ame
    biceps
    barbell curl 3x10-8-6-6
    preacher curl 4x10
    hammer curl 3x10
    cables curl (pump)to much here just do drop set or failure set here with hammers

    i would swap wed fri around this gives you bys a bigger rest b4 back
    wednesday
    back
    deadlift 3x6
    one arm dumbell rows 4x8
    lat machine back 3x10
    pulley 4x8
    triceps
    close bench press 4x10
    french press 4x8
    one arm triceps extension 4x8drop 1 of these ex's
    pushdowns 4x10

    friday
    shoulders
    seated barbell pressed 4x10
    lateral raises standing stripping 2x8, i leave with 16 kg until 2 kg
    front raises seated 3x10
    Cable rear raises 4x10
    legs
    squat 4x8
    leg press 4x8
    leg extensions 4x15id drop the ext and stick with rest
    deadlift gt 3x10
    ham raise 4x10

    abs 2 time at week
    calfs more time at week


    opinion?[/QUOTE]

    general rule of thumb 3 ex's per muscle 3-4 sets 5-12 reps stick her and cant go wrong

  7. #7

    Default

    yah i totally agree with them... over training can be harmful to you... i suggest if you have enough money go get a trainor so that the trainor can moderate your workout...

  8. #8
    Join Date
    Oct 2009
    Location
    Private Island
    Posts
    203

    Default

    Quote Originally Posted by Tealc View Post
    You're overtraining, you need to cut down to 2-3 exercises max per bodypart.
    I couldn't agree more with Tealc. You have too many variations in your workout. You must either be spending hours in the gym or not utilizing your workouts well and most will not bring the results you need!

    If you are trying to bulk up you need basic compound movements and that's it. Don't even worry about what others in the gym are doing!

    Ex. For chest you need bench press (flat or incline) at the most 2xwarm up, 2-3x heavy sets.
    For legs - squats (same sets as above)
    Back and lats - Pullups
    Lower back - deadlift
    Bi-ceps - bar curl, dumbells
    Tri-ceps - dips.

    I like to do 8,6,4 reps as I increase the weight.

    2-3 days a week is fine.

    Green
    Last edited by Green; 10-11-2009 at 05:04 PM. Reason: missed info

  9. #9
    Join Date
    May 2009
    Location
    pennsylvania
    Posts
    16

    Default

    dam really i alway thought theres no such thing as over training when your juicin?

    i mean guess it depends on if you wanna bench 400 or look like you can bench 400

    more sets will make u stronger maybe not power full but i dont see how ud get ripped doing hardly anything

    you guys will luv this

    monday for me is chest and tri's

    flat bench
    135x10
    225x8
    265x6
    295x4
    next incline same then decline same then tri's cable with the rope how evermany sets to max the rack bout 5 sets the i do single arm cable the close grib on the bench 4 sets 10 from 135 to 185
    then!!!!!! dumb bell flys 35LBS 4x10 then a few light sets 4 both of whatever i mix it up and i do burn downs guess this is way to much huh? oh and all natural no juice or supplements
    Last edited by juicin jeff; 12-09-2009 at 10:42 PM.

  10. #10
    Join Date
    May 2009
    Location
    pennsylvania
    Posts
    16

    Default

    oh and this take bout hour tops

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