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01-25-2004, 01:10 PM #1
'nother god**** routine for you guy's to critique
Well, since Massjunkie hasn't sent me mine yet , I thought i'd try this out. (Mass i'm just messin with ya bro, you can send it anytime ) It's kind of likeJay Cutlers routine(i tweaked it a little), all excercises are almost all different. I figured it would shock my muscles really well. Let me know what you guys think.
Back:
Pull-Ups 3 x 6-8
Reversed Grip Pulldowns 3 x 6-8
Bench Bar Rows 2 x 8-10
Dumbbell Rows 2 x 6-8
Seated Cable Rows 4 x 8-12
Traps:
Dumbbell Shrugs 4 x 8-12
Dumbbell Raise 3 x 8-12
Abs:
Twisting situps 4 x 25
Weighted Crunches 4 x 10-12
Day 2 Warm Up Sets
(sets x reps) Working Sets
(sets x reps)
Quads:
Leg Extensions 2 x 8-12
Leg Press 3 x 8-12
Front Squats 2 x 8-12
Lunges 3 x 8-12
Leg Extensions 3 x 8-12
Delts:
Side Lateral Raises 2 x 8-12
Dumbbell Press 3 x 8-12
Front Dumbbell Raises 3 x 8-12
Bent Over Cable Raises 3 x 8-12
Calves:
Standing Calf Raises 4 x 8-12
Seated Calf Raises 3 x 8-12
Day 3 Warm Up Sets
(sets x reps) Working Sets
(sets x reps)
Chest:
Incline Bench Press 2 x 8-12 4
Incline Dumbbell Flyes 4 x 8-12
Bench Press 3 x 8-12
Pullovers 3 x 8-12
Cable Crossovers 3 x 8-12
Hamstrings:
Lying Leg Curls 6 x 8-12
Reverse Hack Squats 4 x 8-12
Stiff Deadlifts 4 x 8-12
Abs:
Hanging Leg Raise 4 x 25
Crunches 4 x 25
Day 4 Warm Up Sets
(sets x reps) Working Sets
(sets x reps)
Biceps:
Standing Barbell Curls 3 x 6-8
Standing Dumbbell Curls 3 x 8-10
Barbell Preacher Curls 4 x 8-10
Concentration curls 3 x 6-8
Triceps:
Tricep push downs 3 x 6-8
Close Grip Bench Press 4 x 6-8
French press 3 x 6-8
Rope Pressdowns 3 x 8-10
Calves:
Standing Calf Raises 4 x 6-8
Seated Calf Raises 4 x 6-8
Standing Calf Raises 3 x 20-30Last edited by hoss827; 01-25-2004 at 01:22 PM.
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01-27-2004, 09:17 PM #2Junior Member
- Join Date
- Sep 2003
- Location
- Mobile, AL
- Posts
- 78
looks like way way too many sets; can this routine be crammed into an hour each day? i doubt it...
i also doubt you'll make any gains from it unless you have JC's genetics
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