Help me with my workout

[Gmaq90]

Okay I havent been working out for about 6 months now, and my life has finally settled to where I can get in a routine of working out again. Right now I weigh 180 and my goal is 200.

So that being said I need a workout that I can do no more than 5 days a week and an hour a day. I'd like for it to focus on my chest and biceps but also be well rounded. Traditionally, ive had quick workouts that were mostly upper body about 3 times a week. Im looking to expand that a little and get into some real gains in my weight and muscle.

So could someone outline me a basic workout that is well rounded, that will help me reach my goal, but still has a little focus on chest and biceps?

I thought about taking roids but I cant justify taking the easy route when I think that a little more work could help me achieve my goals. Perhaps after I have a little more experience ill move on to that. Right now im not in bad shape and most people would say I have a nice body.... its just not exactly the size I would like.

Any help is appreciated

Edit: also im a 22 year old male if that helps.

[kaberle_15]

5 days on 2 off example split:

Monday- Back
Tuesday- Chest
Wednesday- Off
Thursday- Legs
Friday- Shoulders
Saturday- Biceps and Triceps
Sunday- Off

Put calves in where needed, keep it intense and it can be done in one hour a day. Chest if worked hard enough only needs to be done once a week and you will be working your biceps during back day and they have their own day with triceps.

BTW steroids are not the easy route, you wont gain anything if you do not know how to eat and train properly, most guys on aas train harder than guys who aren't on and I agree with you that you should go the natty way.

[Gmaq90]

5 days on 2 off example split:

Monday- Back
Tuesday- Chest
Wednesday- Off
Thursday- Legs
Friday- Shoulders
Saturday- Biceps and Triceps
Sunday- Off

Put calves in where needed, keep it intense and it can be done in one hour a day. Chest if worked hard enough only needs to be done once a week and you will be working your biceps during back day and they have their own day with triceps.

BTW steroids are not the easy route, you wont gain anything if you do not know how to eat and train properly, most guys on aas train harder than guys who aren't on and I agree with you that you should go the natty way.

Thanks for the help

I have set up a workout structured like that. I did my friday workout today and it took me an hour and 15 minutes... but I also took my time. Im excited to move from an arms, legs, arms, legs, arms, etc. workout into something different like this. Hopefully it wont be as boring, and I will see better all around gains.

My major problem has never been getting in the gym and working out though.. its always been my appetite. Im very lean and muscular, but just cant put on the mass. So my initial thought was that perhaps a steroid could make up for that. I did a little research and basically found the topic to be much more in depth than I had originally thought. And I didnt want to do something with such little knowledge on it. I mean hell I dont know how to do a cycle, what kind of cycle I would do, what to do afterwards to keep the gains, what to do if I saw side effects, etc. The list goes on and on. So in the end I decided to first, make sure that I had a good workout and then start to look at my diet.

So my next question is, is there any foods I can eat that wont fill me up, but will give me extra cals throughout the day? I mean I could stand to put on 10lbs of fat. I'd like for it to be lean, but a little meat on me wouldnt hurt at all. I would just down some mcdonalds like some people say, but I cant eat half of one of those nasty burgers without it killing my appetite. Things like that just make me eat less... At the same time im not one to cook a lot or eat tuna or salads.

Ive got the money to buy more expensive foods, and I'll eat anything like almonds, peanuts, sandwiches, etc. Anything simple that I can munch on throughout the day? Im at work from 8-5 monday to friday.

So any food choices that will help my appetite, give me calories, and not fill me up? Im going to use Mass XXX because I got a huge jug of it for free from a friend who stopped as a shake. So any other suggestions on what to take to supplement or get me to eat a little more?