Thread: AR "steroid workout"
04-03-2005, 09:01 PM #1
AR "steroid workout"
What is everyone's opinion on the "steroid workout" on the main page. I'm looking for a change up in routing. I should also mention that i usually train to failure on every set.
Eight-Day Training Cycle: One day training, one day rest
(One day on, one day off)
Day 1: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps
Day 3: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps
Day 5: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps
Day 7: Back. calves
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps
04-03-2005, 09:44 PM #2
I like it mostly...day 1 and 2 are close to what I currently do. Needs more hamstring sets, another calf day, and deadlifts IMO. Other than that its pretty similar to my routine. Oh ya, and higher reps on calf training.
04-03-2005, 09:50 PM #3
I can not say I would follow it. For one I like to do legs all in the same day. If they are going to be sore, I dont want it spread out through the week. So I wouldn't do calves on a seperate day.
I do like the exercise choices though.
04-03-2005, 10:02 PM #4
I dont like a lot of the excercises either, loz. I definatly would add dead's and some hammies. My main question is, what does everyone think of the low number of sets?
I think 3, 2, 2 will be alot nice than 4x4...too much potential for overtraining if you go to failure on every set.
Any more opinions?
04-03-2005, 10:09 PM #5Originally Posted by Lozgod
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