Anabolic steroid workout routine. (for anyone interested)

**PO OFFICER** · 11-25-2009, 09:46 PM

Here you guys go, this is a pretty standard but very effective workout routine. I decided to put this here because there are A LOT of guys here who are talking about their first cycle and how they want to use steroids . You have to have decent amount of training already, a proper diet, and you should be at least 24 years old before you should consider steroids .

As you may notice when reading this, I skip every other day when working out. That means that I workout a particular muscle every 8 days. It's a good thing to give your body a rest in order to build big muscles.

One very important thing to remember is, BIG WEIGHTS BUILD BIG MUSCLES. I'm considering putting that on a t-shirt somewhere

Also, its important to carry out every set until muscle failure, or until you have done the amount of reps. And in between each set you should take 2-4mins off.

Another area that is often missed is the warm up. The point of a warm up is to get blood to your muscles, and get your nerves stimulated so your body is ready for the heavier weights. Most people do 10 reps of their 50% maximum. Make sure you don't tire yourself out however.

Day 1: Chest, biceps

Bench presses --- 3 sets --- 6- 8 reps
Incline bench presses --- 2 sets --- 6- 8 reps
Dips with added weights --- 2 sets --- 8-10 reps
Barbell curls --- 3 sets --- 6-10 reps
Dumbbell curls --- 2 sets --- 6-10 reps

Day 3: Thighs

Squats --- 3 sets --- 6-10 reps
Leg presses --- 2 sets --- 8-10 reps
Leg curls --- 2 sets --- 8-10 reps

Day 5: Shoulder, triceps

Presses behind neck --- 3 sets --- 6- 8 reps
Upright row --- 2 sets --- 8-10 reps
Side laterals --- 2 sets --- 8-10 reps
Lying triceps presses --- 3 sets --- 6-10 reps
Triceps pulley pushdown --- 2 sets --- 8-10 reps

Day 7: Back and calves

Chins with added weight --- 3 sets --- 8-10 reps
Lat pull to neck --- 2 sets --- 8-10 reps
Barbell bent-over row --- 2 sets --- 6-10 reps
Seated cable row --- 2 sets --- 6-10 reps
Standing calf raise --- 3 sets --- 8-12 reps
Seated calf raise --- 2 sets --- 8-12 reps

Thanks for taking the time and reading my thread. Please no straight up negative comments. I'd rather you put in some constructive criticism. Thanks!
PO
some imformation was used from the link http://www.steroid.com/workout.php

**scotimus** · 11-25-2009, 10:00 PM

Wow I think I'm overtraining...lol

This looks like a pretty basic yet solid routine. I think I'm gonna do this scedule for a while. Good post

**PO OFFICER** · 11-25-2009, 10:19 PM

Originally Posted by scotimus

Wow I think I'm overtraining...lol

This looks like a pretty basic yet solid routine. I think I'm gonna do this scedule for a while. Good post

thanks!

**Nooomoto** · 11-25-2009, 10:25 PM

No deadlifts? Pfft.

**.EA.** · 11-25-2009, 10:26 PM

Isn't this the basic workout routine layout on Steroid.com?

**...aydn...** · 11-25-2009, 10:29 PM

no offence dude but this routine is far from enough.. you are barely training with any volume and with your 2-4 min rest breaks means you are training with minimal intensity. if your taking gear i would like to know wtf your thinking... did you not know that when your on a cycle your recovery times are through the roof so you can train ALOT harder and more frequent?? this program is something you would recomend to someone starting out lifting weights and is about 16 cmon man..

if you wanna get some real gains read up about mike mentzer H.I.T and when you finish that do some german volume training.. if you dont grow from that you wont grow at all..

**PO OFFICER** · 11-25-2009, 10:34 PM

Originally Posted by Nooomoto

No deadlifts? Pfft.

Lol, I suppose you could throw in some deadlifts :P

Originally Posted by ...aydn...

no offence dude but this routine is far from enough.. you are barely training with any volume and with your 2-4 min rest breaks means you are training with minimal intensity. if your taking gear i would like to know wtf your thinking... did you not know that when your on a cycle your recovery times are through the roof so you can train ALOT harder and more frequent?? this program is something you would recomend to someone starting out lifting weights and is about 16 cmon man..

if you wanna get some real gains read up about mike mentzer H.I.T and when you finish that do some german volume training.. if you dont grow from that you wont grow at all..

Ok, since you seem to know alot about workout routines, lets see yours. Oh, and btw, Jay Cutler and Frank McGrath both used workouts similar to this.

**big_k** · 11-25-2009, 10:52 PM

Hey PO, similar to what I use, except I go 3 on 1 off 2 on 1 off, I SHOULD split it, but but...err I will soon.

THe workout you posted is what I do for cutting.

except I go even lower rep range for compounds.

**fig** · 11-25-2009, 10:56 PM

Originally Posted by big_k

Hey PO, similar to what I use, except I go 3 on 1 off 2 on 1 off, I SHOULD split it, but but...err I will soon.

THe workout you posted is what I do for cutting.

except I go even lower rep range for compounds.

^^Me too. Don't think I would like every other day. I personally need more.

**dec11** · 11-25-2009, 10:56 PM

tht wouldnt do jack shit for me, and is pretty bad for someone wanting hypertrophy

**PO OFFICER** · 11-25-2009, 10:57 PM

Originally Posted by declan11

tht wouldnt do jack shit for me, and is pretty bad for someone wanting hypertrophy

What do you do? For most people this works rather well.

**dec11** · 11-25-2009, 10:58 PM

Originally Posted by PO OFFICER

What do you do? For most people this works rather well.

i do this for a living, tht is wat id give to a teenager starting out

**AUb27** · 11-25-2009, 11:17 PM

i agree that this wouldnt do it for me. if the big men use this workout like u say, id bet that they were already gigantic and lifting weights 20x heavier then most ppl will ever touch. maybe then they can take 2-4 min rest after db pressing 250s. for me i need more sets more excercises and a bit more reps and less rest to keep up the intensity. deadlifts are also one of the "big 3" and should definately not be left out^^! i also have read many times that u should never go to failure unless it is the last set of ur excercise.. unless u are aware of something i am not. just takin an example from the workout there if i did 3 sets of squats to failure i would have to cut the weight down by like a third each time not to mention i wouldnt even be able to walk over to the leg press afterwards.

sry if that sounds like bashing, just definitely not for me.

**dec11** · 11-25-2009, 11:01 PM

and the order of exercises and order of days aint great either

**marcus300** · 11-25-2009, 11:04 PM

I would swap some stuff around IMHO , defo put tri's with chest and back with bi's

**dec11** · 11-25-2009, 11:05 PM

i'll give you a hint PO, 3 day split, bed for me,im just in frm bouncin and its fookn 5 am here, i'll lay u out a proper split tomorrow if u like

**extolism** · 11-25-2009, 11:11 PM

u say jay culter uses this routine? i've only read of jay waiting like 45 seconds MAX between sets not 4 minutes.

**Dnutz** · 11-25-2009, 11:19 PM

How long have you been doing this routine and how have your results been?

you might want to give this guy some credit for "your" work out http://www.steroid.com/workout.php looks like this guy also believes you should "Always remember: HEAVY WEIGHTS BUILD BIG MUSCLES."

**fig** · 11-25-2009, 11:26 PM

Originally Posted by .EA.

Isn't this the basic workout routine layout on Steroid.com?

Originally Posted by Dnutz

How long have you been doing this routine and how have your results been?

you might want to give this guy some credit for "your" work out http://www.steroid.com/workout.php looks like this guy also believes you should "Always remember: HEAVY WEIGHTS BUILD BIG MUSCLES."

wtf

**Nevermind...clarified below.

**PO OFFICER** · 11-25-2009, 11:27 PM

oh yes, I'm definitely giving credit I forgot to edit this sorry.

And for those big boys like jay they bench insane amounts and only have 45seconds in between reps.

**PO OFFICER** · 11-25-2009, 11:07 PM

It's for anybody, really.

**LeroyB** · 11-26-2009, 02:12 AM

Originally Posted by PO OFFICER

Day 1: Chest, biceps

Bench presses --- 3 sets --- 6- 8 reps
Incline bench presses --- 2 sets --- 6- 8 reps
Dips with added weights --- 2 sets --- 8-10 reps
Barbell curls --- 3 sets --- 6-10 reps
Dumbbell curls --- 2 sets --- 6-10 reps
Add some recline seated curls one are at a time

Day 3: Thighs

Squats --- 3 sets --- 6-10 reps
Leg presses --- 2 sets --- 8-10 reps
Leg curls --- 2 sets --- 8-10 reps
Add some strait leg deads
Day 5: Shoulder, triceps

Presses behind neck --- 3 sets --- 6- 8 reps
Upright row --- 2 sets --- 8-10 reps
Side laterals --- 2 sets --- 8-10 reps
Lying triceps presses --- 3 sets --- 6-10 reps
Triceps pulley pushdown --- 2 sets --- 8-10 reps
I wouldn't work tris and shoulders (or chest for that matter) on the same day

Day 7: Back and calves

Chins with added weight --- 3 sets --- 8-10 reps
Lat pull to neck --- 2 sets --- 8-10 reps
Barbell bent-over row --- 2 sets --- 6-10 reps
Seated cable row --- 2 sets --- 6-10 reps
Standing calf raise --- 3 sets --- 8-12 reps
Seated calf raise --- 2 sets --- 8-12 reps

some imformation was used from the link http://www.steroid.com/workout.php

My comments in bold!
Rock on!

**dec11** · 11-26-2009, 08:21 AM

mon- chest, bi's and tri's (flat bench) 6sets, 8reps in 10kg increments
wed- legs (squat) 6sets, 8reps in 20kg increments
fri- back and shoulders (deadlift) 6sets, 8reps in 20kg increments
sat/sun- abs

start each session with one of these major movements and build what ever assistant work you do in after in an order which gives suitable rest to diff muscle groups. deadlift every 2nd week or you will burn out pretty fast, replace with light stiff legs when not d'lifting.
this is a simple formula which has brought me and my clients success and imo the ideal way for noobies starting out as well as for advanced athletes. you can taper reps etc to whatever you want to achieve. hope this helps some!