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My workout. Let me know what you guys think.

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  1. #1
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    KageMorris10's Avatar


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    My workout. Let me know what you guys think.

    Day 1 Chest & Forearms;
    Flat bench dumbbell press alternate with flat bench barbell press every week
    4 sets 6 (heavy as fuck)
    Incline bench press
    2 sets 6,8 @ 45 degree angle
    2 sets 10,12 @ 30 degree angle
    Dips 4 sets to failure
    4 sets 6,8,10,12
    Super set;
    Incline flys 40secs
    Decline cable flys 40secs
    Finish with fly machine
    4 sets of 30 1/4 reps (deep stretch)
    Super set;
    Behind the back wrist curls
    4 sets 6
    Dumbbell wrist curl (preacher bench)
    4 sets 15 (knuckles up)
    Day 2 legs & abs
    Leg press
    4 sets 6,8,10,12
    Lying leg curl
    4 sets 6,8,10,12
    Squats
    4 sets 6,8,10,12
    Stiff leg dumbbell dead lift
    4 sets 6,8,10,12
    Leg extensions
    4 sets 6, 8, 10, 12
    Good mornings
    4 sets 10
    Dumbbell lounges
    4 sets 6,8,10,12
    Super set;
    Seated calf raise
    4 sets 12
    Standing calf raise
    4 sets 20
    Super set;
    Calf press on leg press
    4 sets 12 (duck feet)
    Calf press on leg press
    4 sets 12 ( pigeon toe)
    ABS
    Day 3 Arms:
    Tricep push down flat bar 4 sets 6
    Skull crusher
    4 sets 6,8,10,12
    Over head rope extensions
    4 sets 6,8,10,12
    Superset;
    Dumbbell tricep press on the ground
    40secs
    Tricep kickback with Dumbbell
    40secs
    Preacher bench curl
    4 sets 6
    Barbell bicep drags
    4 sets 6,8,10,12
    Reverse grip curls
    4 sets 6,8,10,12
    Superset;
    Concentration curl (hammer grip)
    40secs
    Cable curls with rope (hammer grip)
    40secs
    FOREARMS (see day 1)
    Day 4 Shoulders & Abs:
    Military press
    4 sets 6,8,10,12
    Cable side lateral raise
    4 sets 6,8,10,12
    Alternate front dumbbell raise
    4 sets 6,8,10,12
    Superset;
    Dumbbell shoulder press
    40secs
    Front shoulder raise with rope on cable between legs (hammer grip)
    40secs
    Super set;
    Behind the back barbell shrugs
    4 sets 10,15,15, failure
    D handle single arm shrug on cables
    4 sets 10,15,15, failure
    ABS
    Day 5 Back & Traps:
    Deadlift
    4 sets 6 (heavy)
    Bent over barbell rows
    4 sets 6,8,10,12
    Lat pull downs
    4 sets 6,8,10,12
    Super set;
    Seated cable rows
    40secs
    Wide grip pull ups (use machine)
    40secs
    Super set;
    Barbell shrug
    4 sets 15,15,20,failure
    Dumbbell shrug
    4 sets 15,15, 20,failure

    Start heavy as possible for set amount of reps. Form is key. Use whatever weight that you can to perform the set amount of reps with to achieve perfect form.
    For super sets perform the workouts slow and steady for 40secs

    Ab routine :
    Crunch machine
    4 sets 12
    Hanging Leg lifts
    4 sets of 12 (hold dumbbell with feet if possible)
    Crunches for 2 min nonstop
    Reverse crunches for 2 min nonstop
    Bicycle crunches 2min non stop
    Scissor kicks 2min non stop
    Sit ups 2 min non stop
    Lying leg lifts 2 min nonstop
    Rest 30sec between each set.
    2 sets of planks 60secs each

    Cardio everyday for 10 min before workout and 20min after. HIIT format, Bike or treadmill.
    Bike; high resistance for 20sec hard as you can, low resistance 45-1:00min repeat 5-10 sets
    Treadmill; sprint for 15 seconds, jog for 30-45 sec repeat 5-10 sets
    Burpees everyday after or before workout 5 sets of 8-10.



    Sent from my iPhone using Tapatalk

  2. #2
    Senior Member

    Dukey's Avatar


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    Im not even going to attempt reading all that. Looks good though. Lol.

    Sent from my Z839 using Tapatalk

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