Steroid Workout

Day Muscle Exercise Sets Reps
Monday Quads Squats 4 4 to 6
45° Leg Press 3 4 to 6
Stiff Leg Dead Lift 3 6
Lunges 3 4 to 6
Calves 45° Calf Raise 3 4 to 6
Standing Calf Raise 4 6 to 8
Seated Calf Raise 3 6 to 8
Hack Machine Calf Raise 3 6 to 8
Abs Incline Crunches 3 8 to 10
Leg Lifts (with added weight) 2 12 to 15
Weighted Cable Crunches 2 8 to 10

Tuesday Chest Barbell Bench Press 4 4 to 6
Incline Bench Press (20-25 degrees) 4 4 to 6
Decline Bench Press 2 4 to 6
Weighted Dips 2 4 to 6
Forearms Barbell Wrist Curls 2 8 to 10
Dumbbell Wrist Curls (standing) 2 6 to 8
Abs Incline Crunches 3 8 to 10
Leg Lifts (with added weight) 2 12 to 15
Weighted Cable Crunches 2 8 to 10

Wednesday Back Pull-ups 5 max
Bent Over Barbell Rows 3 4 to 6
Lat Pull Downs 3 4 to 6
Close Grip Pull Downs (V-Bar) 3 4 to 6
Traps Dead Lifts (powerlifting) 3 4 to 6
Barbell Shrugs 2 4 to 6
Abs Incline Crunches 3 8 to 10
Leg Lifts (with added weight) 2 12 to 15
Weighted Cable Crunches 2 8 to 10

Thursday Shoulders Dumbbell Press (palms facing in at buttom of movement) 4 4 to 6
Straight Bar Military Press (in front) 3 4 to 6
Dumbbell Side Laterals 3 4 to 6
Triceps Lying Tricep Press 3 4 to 6
Tricep Cable Press Downs 3 4 to 6
Seated Overhead Tricep Press (one dumbbell behind back) 2 4 to 6

Friday Biceps Straight Bar Curls 3 4 to 6
Dumbbell Hammer Curls 2 4 to 6
Alternate Dumbbell Curls 2 4 to 6
Curl Bar Curls 2 4 to 6
Abs Incline Crunches 3 8 to 10
Leg Lifts (with added weight) 2 12 to 15
Weighted Cable Crunches 2 8 to 10

Saturday Cardio Run 1 30 mins

Sunday Abs Lying Leg Raises 1 8 to 10
Vertical Leg Raises 1 6 to 8
Cable Ab Crunches 2 6 to 8
Lying Ab Crunches 1 6 to 8
Crunches 2 10 to 12
Leg Lifts (with added weight) 2 12 to 15
Weighted Cable Crunches 2 8 to 10

ill just post this on a web site, it didn't come out well

I personally don't like going as low as 4's while on gear, I think it becomes too easy to injure yourself b/c your tendons are not accustomed to handling that much weight.

I like to stick around 10-12 and occasionally dropping to 8 and even more rarely 6's.

wrong forum

i use the magic 7 reps(not to be confused w/ magic pills!haha).it's not 6 and it's not 8. i love the magic 7.

W.B.:

Always got tobe different, don't you...YOU SOB!!lol:D

So its better then to mantain a 10-12 rep workout than a 6-8 rep while on a cycle? I know that there's a better change of getting injured doing more weight, but would the gains be affected doing the 10-12 workout (during the cycle)?

Thanks

BUMP!:rolleyes:

Okay let me try this again, lol

I think that the gains you might sacrifice with higher reps are VERY MINIMAL to those you would lose with an injury.

I still take those 10-12 reps to complete failure so I am still shocking the muscles to grow. I follow a HIT system. Low volume Super high intensity.

Thing about this, is 5lbs extra on a cycle worth the possibility of sitting on the sidelines for 6-8 weeks or even worse?

i think, u need lower weights to get it growing fast
if u do more its like u are wasting it

i am more worried about the exercises i wrote on their, rather the reps

cause the sets i increased by 1, from its original workout
do u guys think its too much reps?

thanks.