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
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