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  1. #1
    Join Date
    Oct 2004
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    Arkansas
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    OK guys I need some help....ANYONE?

    OK so I have just started a cycle of AAS, well about 1/3 of the way through it, and I have been doing a somewhat chaotic routine, Just try to hit back/bi's one day, then do chest/tris the next, then do legs the next day, and I do traps about every day.

    Anyone know where a good workout plan would be, I am 20yr old, and 264lbs, about 19% bodyfat, I am open to all suggestions and flamming, just try to help me out if you can

    Thanks so much
    ALex

    PS: I can get to the gym about EVERY day, if that helps with the routine, and I normally take 3 on then 1 off, but I could change that if anyone has ideas, thanks

  2. #2
    gino_slayer's Avatar
    gino_slayer is offline Associate Member
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    Toronto, ON
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    Well if you started a cycle then you should have a basic idea of how a split should look. If your looking for a good suggestion then go with DC's training method. I havent tried it yet but have heard many good things.

    Heres a link to it: http://67.18.108.244//showthread.php?t=66880


    Slayer

  3. #3
    tycin's Avatar
    tycin is offline Anabolic Member
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    hes an example of one of my workout routines:
    mon: chest and bis- flat bench flies
    incline flies
    incline dumbbells
    dips
    bis: curls
    hammers
    preacher curls
    concentaion curls
    tues:cardio
    weds:back and tris- wide grip pulldowns
    rows
    close grip pulldowns
    lateral pull ups
    tris: skullcrushers
    pulleys
    kickbacks
    thurs:cardio
    fri:shoulders an legs
    shoulders: military press
    rear delt machine
    hammer strenghth machine
    lateral raises
    shrugs
    legs: squats
    leg extensions
    lunges
    hamstring machine
    calves
    sat:cardio and wutever i missed thruout the week.
    sun-off
    i do abs about every 2nd day as well.
    i will often superset alot of the exercises. if u r bulking or tryin to gain muscle i would go as heavy as u can for about 4-6 reps 3-4 sets, tryin to cut down go for 10-12 reps with light weight 4 sets.

  4. #4
    Ejuicer's Avatar
    Ejuicer is offline Anabolic Member
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    Sep 2004
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    I like 5days a week personally... always worked great for me... chest, back, legs, shoulder, arms... this is what I normally use for bulking myself with a few adjustments every now and then so it's never exactly the same

    Chest:
    Flat Bench 5sets 4-6 rep range
    Incline Press 5 sets 4-6 r
    Incline Flyes 5 sets 6-8 r

    Back:
    Deadlifts 5 sets 4-6 reps usually maxing out for a single every other workout
    Seated Close Grip Rows 4 sets 4-6 r
    Wide Grip Lat Pulldowns 4 sets 4-6 r
    T-Bar Rows 4 sets 4-6 r

    Legs:
    Squats 5 sets 4-6 r
    Leg Press 5 sets 4-6 r
    Leg Extensions 3 sets 6-8 r
    Leg Curls 5 sets 6-8
    Standing Calf Raises 5 sets 6-8
    Seated Calf Raises 5 sets 6-8

    Shoulders
    Shoulder Press or Dumbell Shoulder Press 5 sets 4-6r
    Laterals 4 sets 6-8 r
    Reverse Flyes 4 sets 6-8 r
    Upright Rows 4 sets 6-8 r
    Standing Calf Machine Shrugs 5 sets 4-6 r

    Arms
    Barbell Curls 4 sets 4-6 r
    Preacher Curls 4 sets 4-6 r
    Alternating every other workout... Seated Incline Dumbell Curls 4 sets 4-6 or cable curl with the last set a dropset 4 sets: sets 1-3 6-8 r last set 6-8 and drop down 20lbs at a time repping out at each
    Every 2nd arm workout reverse grip preacher curls set to a very slow pace for 3 sets at 6-8 r
    Close Grip Bench 4 sets 4-6 r
    Skullcrushers 4 sets 4-6 r
    Pressdowns... finishing the last set with about 6 stage dropset 4 sets 4-6 r with the last one a drop set dropping about 20lbs at a time maxing out at each


    With a couple warm up sets at the beginning of each workout and doing abs 3 times a week.

  5. #5
    Join Date
    Oct 2004
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    Arkansas
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    Thanks for the input guys. I really like the 5day routine from Ejuicer, thanks for the tips, and keep them coming if anyone has anythign else to add, although I dont even know what a SKULCRUSHAR is =( anyone care to explain this one?

    Thanks
    Alex

  6. #6
    Blown_SC is offline Retired Vet
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    http://abcbodybuilding.com/slideshow.php?id=16&subId=37

    About the only thing this website is good for though lol...

  7. #7
    tycin's Avatar
    tycin is offline Anabolic Member
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    Quote Originally Posted by ArkansasAlex
    Thanks for the input guys. I really like the 5day routine from Ejuicer, thanks for the tips, and keep them coming if anyone has anythign else to add, although I dont even know what a SKULCRUSHAR is =( anyone care to explain this one?

    Thanks
    Alex
    www.thetrainingstationinc.com/arm-exercises.html

    check this site out

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