A Gut-Busting 6-Week Routine! - Steroids Source Talk

Cornish_Celt · #1 (**permalink**) 08-02-2010, 08:14 AM

When was the last time you changed your training routine? Ideally, it shouldn't have been more than four to six weeks ago. Changing your exercise schedule regularly is essential if you want to build and maintain a great physique. It's also a great way to keep your exercise sessions fresh and more importantly, motivating.

That said, if you're due for a change in regimen, then you might want to consider the following gut-busting routine. I know guy's who have been following it religiously for nearly a month now and the results are staggering.

This two-part cycle routine is targeted at individuals with intermediate and advanced skill levels, seeking to lose weight and increase muscle definition. It's a complete body workout, broken down in three separate routines. Each routine should take no more than 45 minutes from start to finish.

The entire workout consists of supersets. "Supersetting" involves performing two exercises back to back without a rest period in between sets.

Please note that supersetting requires the use of two workstations for each set. For that, I strongly recommend that you find a training partner, as you can both reserve one of the workstations. On the other hand, if you're training solo, you'd be better off training when the gym is less crowded.

Now, let's move on to the routine:

Routine No. 1 - Chest/back/abs
Chest
Superset incline dumbbell press with decline barbell press.
Sets: 3
Repetitions: 10 to 15

Superset pec-dec flies with dips.
Sets: 3
Reps: 10 to 15
*Note: Each set of dips should be carried out until failure.

Back
Superset cable rows with behind-the-neck pulldowns.
Sets: 3
Reps: 10 to 15

Superset hyperextensions with bent-over lateral raise.
Sets: 3
Reps: 10 to 15
*Note: Each hyperextension set should be carried out until failure.

Ready to blast those abs? Read on...

Cornish_Celt · #2 (**permalink**) 08-02-2010, 08:17 AM

Routine No. 2: Biceps/triceps/shoulders
Biceps & Triceps
Superset seated dumbbell curls with reverse grip cable curls.
Sets: 3
Reps: 10 to 15

Superset concentration curls with close grip bench press.
Sets: 3
Reps: 10 to 15

Superset cable tricep pushdowns with reverse grip tricep pushdowns.
Sets: 3
Reps: 10 to 15

Shoulders
Superset reverse pec-dec flies with seated side lateral raise.
Sets: 3
Reps: 10 to 15

Superset dumbbell shrugs with standing front dumbbell shoulder raises.
Sets: 3
Reps: 10 to 15

Routine No. 3: Legs/abdominal muscles
Legs
Superset squats with leg curls.
Sets: 4
Reps: 10 to 15

Superset leg press with toe press on the same machine.
Sets: 3
Reps: 10 to 15

Superset stiff leg dead lifts with seated calf raises.
Sets: 3
Reps: 10 to 15

Abdominal muscles
Superset regular leg raises with cable crunches.
Sets: 4
Reps: 10 to 15

scheduling example
You don't necessarily have to carry out routine No. 1 on Mondays and routine No. 2 on Tuesdays, and so forth. My advice is that you follow each routine chronologically instead of appointing one to a specific day of the week. For example, if on Monday you're feeling a little tired, skip over routine No. 1 and carry it out on the day you start training again.

Here's an example of a typical training week:

Monday
Routine No. 1 in the morning, at lunch or later in the evening -- cardio workout optional.

Tuesday
Routine No. 2 in the morning, at lunch or later in the evening -- cardio workout optional.

Wednesday
Cardio in the morning, at lunch or later in the evening.

Thursday
Routine No. 3

Friday
Routine No. 1 in the morning, at lunch or later in the evening -- cardio workout optional.

Saturday & Sunday
Take the weekend off or do a cardio workout.
work out how you like
Often, I'll also lift weights on Saturdays. The following Monday, I'll simply start off with the routine that's up in the rotation.

In the first cycle, you should complete each and every one of the three routines, six times. If you stick to the schedule, the first cycle should take you six weeks at most.

Once you've completed one full cycle, simply reverse the order in which you perform each routine. For example, in the first cycle, routine No. 1 should start off with chest exercises followed by those for the back. In the second cycle, you would simply reverse the order and start with ab exercises, and then finish off by training your chest. Again, complete each routine six times.

Try it out and good luck!