James Creeper
Newbie
Fasted cardio, treadmill 40 minutes everyday
Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back, Biceps, Rear Delts)
Day 3: Legs & Abs, Calves
Day 4: REST!!!!!!
Day 1: Push (Chest, Shoulders, Triceps)
Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push.
Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here.
Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom to target upper chest.
Lateral Raises: 4 sets of 15-20 reps. Lead with the elbows for side delt isolation.
Triceps Rope Pushdowns: 4 sets of 12-15 reps. Keep elbows pinned to your sides.
Day 2: Pull (Back, Biceps, Rear Delts)
Bent-Over Barbell Rows: 4 sets of 8-10 reps. Pull toward your hip for maximum lat activation.
Pull-Ups or Lat Pulldowns: 6 sets of 10-20 reps. Use a wide grip to target the lats. Will do unilateral pull downs, keep grip up, pull elbow to hip!
Seated Cable Rows: 4 sets of 12-15 reps. Use a neutral grip and squeeze the shoulder blades together.
Face Pulls: 4 sets of 15-20 reps. Pull toward your forehead to hit rear delts and traps. Keep chest out!!!
Barbell, Dumbbell, EZ-Bar Curls: 6 sets of each 10-12 reps. Control the negative phase.
Pull overs: 3 sets of 15-20 reps, stay focused on the stretch!
Day 3: Legs, Calves & Abs
Barbell Squats: 4 sets of 6-8 reps. Rotate from flat foot to lifted heal
Romanian Deadlifts (RDLs): 4 sets of 8-10 reps. Focus on the hamstring stretch,do not round your back!
Leg Press: 4 sets of 10-12 reps.
Seated or Standing Calf Raises: 4 sets of 15-20 reps. Use a slow tempo and hold the peak contraction.
Hanging Leg Raises: 4 sets of 12-15 reps. Targeted lower ab work. Will use 5 - 10 lbs on feet. Using focus on internal rotation of hips and chest to hit all abs $
Cable Crunches: 4 sets of 15-20 reps. Weighted abdominal isolation. hold contractions 2-3 seconds!
Daily ped's: Right now I'm on Test E, 100, 50, Primo e, 20 Tren A, 180 Mast E and Anadrol on Heavy day's and feeling good. 8 iu of gh split AM and PM. GH in am is 10-20 minutes before cardio and is done i.m. and my gear is supplied by US-pharmacies. To this point I got on my own.
Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back, Biceps, Rear Delts)
Day 3: Legs & Abs, Calves
Day 4: REST!!!!!!
Day 1: Push (Chest, Shoulders, Triceps)
Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push.
Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here.
Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom to target upper chest.
Lateral Raises: 4 sets of 15-20 reps. Lead with the elbows for side delt isolation.
Triceps Rope Pushdowns: 4 sets of 12-15 reps. Keep elbows pinned to your sides.
Day 2: Pull (Back, Biceps, Rear Delts)
Bent-Over Barbell Rows: 4 sets of 8-10 reps. Pull toward your hip for maximum lat activation.
Pull-Ups or Lat Pulldowns: 6 sets of 10-20 reps. Use a wide grip to target the lats. Will do unilateral pull downs, keep grip up, pull elbow to hip!
Seated Cable Rows: 4 sets of 12-15 reps. Use a neutral grip and squeeze the shoulder blades together.
Face Pulls: 4 sets of 15-20 reps. Pull toward your forehead to hit rear delts and traps. Keep chest out!!!
Barbell, Dumbbell, EZ-Bar Curls: 6 sets of each 10-12 reps. Control the negative phase.
Pull overs: 3 sets of 15-20 reps, stay focused on the stretch!
Day 3: Legs, Calves & Abs
Barbell Squats: 4 sets of 6-8 reps. Rotate from flat foot to lifted heal
Romanian Deadlifts (RDLs): 4 sets of 8-10 reps. Focus on the hamstring stretch,do not round your back!
Leg Press: 4 sets of 10-12 reps.
Seated or Standing Calf Raises: 4 sets of 15-20 reps. Use a slow tempo and hold the peak contraction.
Hanging Leg Raises: 4 sets of 12-15 reps. Targeted lower ab work. Will use 5 - 10 lbs on feet. Using focus on internal rotation of hips and chest to hit all abs $
Cable Crunches: 4 sets of 15-20 reps. Weighted abdominal isolation. hold contractions 2-3 seconds!
Daily ped's: Right now I'm on Test E, 100, 50, Primo e, 20 Tren A, 180 Mast E and Anadrol on Heavy day's and feeling good. 8 iu of gh split AM and PM. GH in am is 10-20 minutes before cardio and is done i.m. and my gear is supplied by US-pharmacies. To this point I got on my own.
