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Category: New Workout Techiniques / All Categories

DR. RICK'S CURRENT WORKOUT

DR. RICK'S CURRENT WORKOUT

I'm often changing my routine, but for quite some time now, I've used this as the basis of my training regimen. I train 5 days on and 2 days off, when I theoretically do cardio of some sort (biking, roller blading...whatever). I have split it up this way in order to maximize each workout, which takes under an hour, except for legs, which takes about an hour and fifteen minutes. I frequently do six sets of bi’s with back and six sets of tri’s with chest, which allows me to skip my arm day sometimes. Alternatively, sometimes I do shoulders and arms on the same day. WARNING: This approach will not work for everyone. I'm not even sure it's the best approach for me, but I'm still making progress, so I keep on doing it.
 
Monday - Back
3 sets of wide grip lat pulldowns
3 sets of wide grip seated rows
3 sets of close grip lat pulldowns,
3 sets of close grip seated rows.

Tuesday - Chest
3 sets of incline dumbell presses
3 sets flat Hammer strength bench
3 sets of incline hammer strength bench,
3 sets of "pec deck" flies--
I do this every other week, alternating with a workout that starts with flat bench 5 sets of 5 ala powerlifting-style training

Wednesday - Legs
Squats. Usually 4 sets up to last max set (was up to 505 prior to last diet).
3 to 5 sets of Hack squats
3 sets of leg extensions
Deadlifts or Stiff-legged dead lifts--alternate each week
3 sets of lying hamstring curls
3 sets of adductors
3 sets of seated hamstring curls
10 to 12 sets of a mix of standing and seated calf raises

Thursday - Shoulders
3 sets overhead press
3 sets each of lateral arm raises, front arm raises, rear delt (pec deck in reverse or with dumbbells)
3 or 4 sets of shrugs.

Friday - Bis and Tris
10 to 12 sets for each, usually 4 exercises, 3 sets each—use your imagination. I do a set of biceps, a set of triceps...and so on...This results in a phenomenal pump. When I finish, I feel like my arms are at least 20 or 21 inches...which they aren't, but....

Saturday - REST!

Sunday - MORE REST!!

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