EVERYONE MUST LOOK

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

Man that's alot of readin'!  To each his own, but that seems like alot of sets per body part to me.  Looks like you are averaging 12 sets per body part.   If you lift intensely (I do) with not alot of rest between sets, I don't know how you could do any weight by the 12th set.  Again to each his own, but on the 12-10-8-6,  I like to do one extreme or the other so to speak.  I usually keep my reps in the 6-8 range, but after about two weeks I will do high reps 10-12 for a day and next time I work that bodypart I will lift for 4-6 reps.  I will do that a couple times before I go back to my standard 6-8 rep range.  I also like to change my workout for each bodypart up each time I work it.  Not always something extreme, but I may use dumbbells instead of a straight bar on an excercise.  LISTEN TO YOUR BODY and do whatever it is that makes YOUR body grow the best.  It is different for everyone.

Man that's alot of readin'!  To each his own, but that seems like alot of sets per body part to me.  Looks like you are averaging 12 sets per body part.   If you lift intensely (I do) with not alot of rest between sets, I don't know how you could do any weight by the 12th set.  Again to each his own, but on the 12-10-8-6,  I like to do one extreme or the other so to speak.  I usually keep my reps in the 6-8 range, but after about two weeks I will do high reps 10-12 for a day and next time I work that bodypart I will lift for 4-6 reps.  I will do that a couple times before I go back to my standard 6-8 rep range.  I also like to change my workout for each bodypart up each time I work it.  Not always something extreme, but I may use dumbbells instead of a straight bar on an excercise.  LISTEN TO YOUR BODY and do whatever it is that makes YOUR body grow the best.  It is different for everyone.