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
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