Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

workout routine review

Jaguarpaw

New member
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
 
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.
 
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.
 
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).
 
Back
Top Bottom