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Thread: workout routine review

  1. #1
    Novice Brother
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    workout routine review

    Hi everyone
    Have anyone used john meadows programs like creeping death , 28 days later , onslaught or gauntlet , are they effective for someone on gear ?
    or the old school workouts of arnold or serge nubret are better is which we train 6 days a week and 2 to 3 hours daily ? Here is the example of it

    Monday: Chest, Quads and Abs
    Tuesday: Back, Hamstrings and Abs
    Wednesday: Shoulders, Arms, Calves and Abs
    Thursday: Chest, Quads and Abs
    Friday: Back, Hamstrings and Abs
    Saturday: Shoulders, Arms, Calves and Abs
    Sunday: Rest (abs only)

    Monday:
    Quads

    Squats – 8 sets of 12 reps

    Leg Press – 6 sets of 12 reps

    Leg Extension – 6 sets of 12 reps

    Chest

    Bench Press – 8 sets of 12 reps

    Flat Bench Flye’s – 6 sets of 12 reps

    Incline Bench Press – 6 sets of 12 reps

    Incline Flye’s – 6 sets of 12 reps

    Dumbbell Pullovers – 6 sets of 12 reps

    Tuesday:
    Back

    Chin-ups – 6 sets of 12 reps

    Behind the Neck Lat Pulldowns – 8 sets of 12 reps

    Lat Pulldowns to the Front – 6 sets of 12 reps

    Barbell Bent-over Rows – 6 sets of 12 reps

    Hamstrings

    Lying Leg Curl – 8 sets of 15 reps

    Standing Leg Curl – 8 sets of 15 reps

    Wednesday:
    Shoulders

    Behind the Neck Barbell Press – 6 sets of 12 reps

    Alternate Dumbbell Front Raise – 6 sets of 12 reps

    Barbell Upright Row – 6 sets of 12 reps

    Cable Lateral Raise – 6 sets of 12 reps

    Arms

    Barbell Curl superset with Triceps Pushdowns – 8 sets of 12 reps

    Dumbbell Curl superset with Triceps Dips – 8 sets of 12 reps

    Calves

    Standing Calf Raises – 8 sets of 12 reps

    Seated Calf Raises – 8 sets of 12 reps

    Thursday:
    (Same as Monday)

    Quads

    Squats – 8 sets of 12 reps

    Leg Press – 6 sets of 12 reps

    Leg Extension – 6 sets of 12 reps

    Chest

    Bench Press – 8 sets of 12 reps

    Flat Bench Flye’s – 6 sets of 12 reps

    Incline Bench Press – 6 sets of 12 reps

    Incline Flye’s – 6 sets of 12 reps

    Dumbbell Pullovers – 6 sets of 12 reps

    Friday:
    (Same as Tuesday)

    Back

    Chin-ups – 6 sets of 12 reps

    Behind the Neck Lat Pulldowns – 8 sets of 12 reps

    Lat Pulldowns to the Front – 6 sets of 12 reps

    Barbell Bent-over Rows – 6 sets of 12 reps

    Hamstrings

    Lying Leg Curl – 8 sets of 15 reps

    Standing Leg Curl – 8 sets of 15 reps

    Saturday:
    (Same as Wednesday)

    Shoulders

    Behind the Neck Barbell Press – 6 sets of 12 reps

    Alternate Dumbbell Front Raise – 6 sets of 12 reps

    Barbell Upright Row – 6 sets of 12 reps

    Cable Lateral Raise – 6 sets of 12 reps

    Arms

    Barbell Curl superset with Triceps Pushdowns – 16 sets of 12 reps

    Dumbbell Curl superset with Triceps Dips – 16 sets of 12 reps

    Calves

    Standing Calf Raises – 8 sets of 12 reps

    Seated Calf Raises – 8 sets of 12 reps

  2. #2
    Moderator stevesmi's Avatar
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    you don't need to work your shoulders that much, you will end up injuring yourself. we see that mistake a lot
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  3. #3
    Moderator Mobster's Avatar
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    Hitting the shoulder joint 4x in a week = no

    PSL Ambassador - Tried, Tested, Trusted.

  4. #4
    Growing Moderator Masonic Bodybuilder's Avatar
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    I have followed all the famous guys and what I do is take bits and pieces from each of their programs. I apply them to what I am trying to do and create my own program.
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  5. #5
    EVO Veteran RickRock's Avatar
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    Tjats way too much. You're trying to do high volume and high frequency both. That doesnt work. Pick one or the other. You'll never progress on that. You're body will wear out on that within a month and you'll be overtraining.

  6. #6
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    If you are hitting everything twice a week you only need 9 or 10 sets per body part per workout. 30 sets twice a week is a lot.

  7. #7
    Moderator Mobster's Avatar
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    Not a builder but a lifter. Here's the bones of what I do:

    Monday / legs
    Squat, leg press, lying leg curls and leg extensions.

    Tuesday / volume+speed bench and grip
    Close Grip Bench 5 x 6 reps is the aim (about 60-70% of IRM), Two Hand Pinch


    Thursday / shoulders and arms
    Seated Press, heavy curls and Tricep pressdowns

    Friday - chest and back
    Heavy bench (80-90% of 1RM), a back movements (rows, pulldowns etc), deadlifts and grip if we have the energy

    Volume overall is low. Press, for example, 3 sets. 8/8/4. Squats would be 5 sets 8/8/6/6/4 (bar x 20 as a warm up then 60kg/132, 100kg/220lbs, 140kg/308lbs, 200kg/440lbs (support belt goes on) then a max set - weight belt on (the session I injured my back (see the log) the aim waas 300kg/660lbs x 4 reps).

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