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  1. #1
    DoctaBig's Avatar
    DoctaBig is offline Member
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    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

  2. #2
    Juddman's Avatar
    Juddman is offline Anabolic Member
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    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.

  3. #3
    Lozgod's Avatar
    Lozgod is offline Anabolic Member
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    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.

  4. #4
    DoctaBig's Avatar
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    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?

  5. #5
    Juddman's Avatar
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    Quote Originally Posted by Lozgod
    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 see your point...my legs have been lagging so that's why I choose to do them twice a week. I do calves and hamstrings on both leg day and back day spread so they are about 4-5 days apart.

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