Everyone must look

[prohunt]

Monady

Chest
Bench Press 12 10 8 6
Incline Press 12 10 8 6
Flat flys 12 10 8 6

Triceps
Close Grip Bench Press 12 10 8 6
Cable Press Downs 12 10 8 6
Over Head Extentions 12 10 8 6


Tuesday

Legs
Squats 12 10 10 8 6
Leg Press 12 10 8 6
Leg Extentions 12 10 8 6

Calves
Seated calf raises 12 10 10 8
Standing calf raises 12 10 10 8
Toe Press 12 10 10 8


Wednesday

Back
1 arm rows 12 10 8 6
Close Grip Pull Downs 12 10 8 6
Bent over Rows 12 10 8 6

Biceps

Standing BB curls 12 10 8
Standing DB curls 12 10 8
Standing Hammer Curls 12 10 8


Thursday

Shoulders

Military Press 12 10 8 6
Up right rows 12 10 8 6
Side lat extentions 12 10 8 6
Bent cable extentions 12 10 8 6


ABS EVERY SECOND DAY DAY:
Leg Raises 4 or 5 sets 20 - 30
Crunches 4 or 5 sets 20 - 30
Cable Crunch 4 or 5 sets 20 - 30
Knee-ups 4 or 5 sets 20 - 30

Warm up each body part before exercising it.
DO A WARMUP SET OF 20 REPS FIRST

OR

Monday

Chest DAY 1

Bench Press 10 8 6 4
Incline Press 10 8 6 4
Flat Flys 10 8 6 4

Triceps

Close grip Bench Press 10 8 6 4
Press downs 10 8 6 4
Overhead Extentions 10 8 6 4

Tuesdsay DAY 2

Back

1 Arm rows 10 8 6 4
Close Grip Pull Downs 10 8 6 4
Bent over Rows 10 8 6 4

Biceps

Standing BB curls 10 8 6 4
Standing DB curls 10 8 6 4
Standing Hammer Curls 10 8 6 4


Wednesday DAY 3

Legs

Squats 10 10 8 6 4
Leg Press 10 8 6 4
Leg Extentions 10 8 6 4

Shoulders

Military Press 10 8 6 4
Upright Rows 10 8 6 4
Side Extentions 10 8 6 4

Then do Chest and Triceps on FIRIDAY and take the weekend off and Start with
Tuesdays Back and Biceps on Monday.

So, week 1 you do day 1,2,3,1
Week 2 you do day 2,3,1,2
Week 3 you do 3,1,2,3
and so on

Which one will be better for on a steroid cycle and off a steroid cycle?
How would you do it?

Thanks
Morgan

[blond_bomber2]

bro thats a good workout..we used to do that sophmore year for football season.........is good if ya are training for football.....but if ya wanna bulk up stay in tha reps of 6-8 reps..and dont spend more than an hour at tha gym.......stes of 4-5 will be ok too!!........and i have been lifting for so many years that doing a basic workout is not for me...every workout of everyday i do different exercises for tha body parts im gonna do...different reps and more sets added.....that works for me!!......