STEROID
12-30-2011, 12:21 AM
Advanced 4 Day Work Out Routine
By Abaddon
Legs, Traps and Forearms
Front squats 4 sets 8-10 reps
Leg extensions 3 sets 12-15 reps
Hamstrings 3 sets 12-15 reps
Calf raises 3 sets 12-15 reps
Hexbar shrugs 3 sets 12-15 reps
Wrist curl behind back 3 sets 12-15 reps
Chest Major, Shoulders Minor
Barbell bench press flat 4 sets 10-12 reps (+warmup set)
Barbell bench press incline 4 sets 10-12 reps
Dumbbell bench press 3 sets 10-12 reps
Dumbbell rows to chest 3 sets 10-12 reps
Dumbbell flys 4 sets 10-12 reps
Back Major Shoulders Minor
Deadlifts 3 sets 8-10 reps (+warmup set)
Seated row close grip 3 sets 12-15 reps
Lat pulldown wide grip 3 sets 10-12 reps
1 arm dumbbell rows 2 sets 12-15 reps
Face pulls 4 sets 12-15 reps
Arms and Shoulders
Overhead press: bb/db 4 sets 10-12 reps
French press 3 sets 12-15 reps
Pinwheel curls 3 sets 10-12 reps
Tricep pushdown close grip 3 sets 10-12 reps
Dumbbell forward raises 3 sets 10-12 reps
Tri-delt cable row 3 sets 10-12 reps
Abaddon is a member of Strongman W.A. and has been training intermittently since the late 90s. He is currently studying Exercise Physiology (BSc)
By Abaddon
Legs, Traps and Forearms
Front squats 4 sets 8-10 reps
Leg extensions 3 sets 12-15 reps
Hamstrings 3 sets 12-15 reps
Calf raises 3 sets 12-15 reps
Hexbar shrugs 3 sets 12-15 reps
Wrist curl behind back 3 sets 12-15 reps
Chest Major, Shoulders Minor
Barbell bench press flat 4 sets 10-12 reps (+warmup set)
Barbell bench press incline 4 sets 10-12 reps
Dumbbell bench press 3 sets 10-12 reps
Dumbbell rows to chest 3 sets 10-12 reps
Dumbbell flys 4 sets 10-12 reps
Back Major Shoulders Minor
Deadlifts 3 sets 8-10 reps (+warmup set)
Seated row close grip 3 sets 12-15 reps
Lat pulldown wide grip 3 sets 10-12 reps
1 arm dumbbell rows 2 sets 12-15 reps
Face pulls 4 sets 12-15 reps
Arms and Shoulders
Overhead press: bb/db 4 sets 10-12 reps
French press 3 sets 12-15 reps
Pinwheel curls 3 sets 10-12 reps
Tricep pushdown close grip 3 sets 10-12 reps
Dumbbell forward raises 3 sets 10-12 reps
Tri-delt cable row 3 sets 10-12 reps
Abaddon is a member of Strongman W.A. and has been training intermittently since the late 90s. He is currently studying Exercise Physiology (BSc)