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First cycle roid routine?

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Beatkeeper
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2003/12/10 22:43:58 (permalink)

First cycle roid routine?

Not sure the kind of routine i should follow as this is my first cycle. What do you think, pick apart, slate and comment please.

(4day split)
Sets/reps

Chest/ triceps
Flat dumbbell press 4 8
Incline dumbbell press 3 10
Weighted dips 3 12
French press 3 15

Back/bicep
One arm Dumbell rows 4 8
Barbell rows 3 10
Close grip chins 2 12
Dumbbell preacher 3 15

Cardio

Shoulders/traps
Seated dumbbell press 4 8
Side laterals 3 10
Bent over cable raises 3 12
Barbell shrugs 3 15

Legs
Squats 4 8
Leg curls 3 10
Leg press 3 12
Calf raise 3 15

#1

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    jack hammer
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    RE: First cycle roid routine? 2003/12/11 04:51:49 (permalink)
    quote:
    Back/bicep
    One arm Dumbell rows 4 8
    Barbell rows 3 10
    Close grip chins 2 12
    Dumbbell preacher 3 15


    Add deads to the beginning of your workout. I would go with wide grip pull-ups. Drop the preacher curls and do barbell curls.

    quote:
    Shoulders/traps
    Seated dumbbell press 4 8
    Side laterals 3 10
    Bent over cable raises 3 12
    Barbell shrugs 3 15


    Since you are now doing deads, add shrugs to beack day. Drop the cable movement. If you think you can handle a third exercise, maybe try upright rows.

    #2
    Beatkeeper
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    RE: First cycle roid routine? 2003/12/11 08:32:26 (permalink)
    I have heard many times that upright rows are a waste of time?
    #3
    Raptor
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    RE: First cycle roid routine? 2003/12/11 10:12:31 (permalink)
    I'd do...

    (4day split)
    Sets/reps

    Chest/ triceps
    Flat dumbbell press 3 6-10
    Weighted dips 3 6-10
    Flyes 3 6-10
    French press 3 6-10

    Back/bicep
    Deadlift 3 4-6
    Barbell rows 3 6-10
    Wide chins 3 6-10
    Barbell Curl 3 6-10

    Cardio

    Shoulders/traps
    Standing dumbbell press 3 6-10
    Side laterals 2 10-15
    Bent over cable raises 2 10-15
    Wide Grip Upright Row 2 6-10

    Legs
    Squats 3 6-10
    Leg curls 3 6-10
    Leg press 3 6-10
    Calf raise 3 10-15
    #4
    Beatkeeper
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    RE: First cycle roid routine? 2003/12/11 12:10:42 (permalink)
    sounds good m8
    #5
    jack hammer
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    RE: First cycle roid routine? 2003/12/11 16:18:13 (permalink)
    Raptor, traps are such a small muscle group. Why would you suggest hitting them twice a week?
    #6
    IrishRunt
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    RE: First cycle roid routine? 2003/12/12 05:54:54 (permalink)
    quote:
    Originally posted by Beatkeeper

    I have heard many times that upright rows are a waste of time?



    i like doing them but i'm not a powerlifter or anything. i talked to a guy one day who had huge shoulders and he said he could upright row 275lbs for reps. yeah, i'm sure he did other shoulder exercises but he sure seemed to like doing upright rows.
    #7
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