Routine for a BODYBUILDER

[The Trooper]

Hello everyone, i lift weights since i was 15 and now iam 27. Im always in search for the perfect physique(im a bodybuilder) and i would like to have a routine of 10weeks to develop the V tapper body that classic one of the 80´s bodybuilders.
Now i have just finished a course of 10weeks of test-e and Stanozolol and got really ripped but i want more.Just about to begin my PCT...

Can someone help me with an effective routine to help me?

I read somewhere that when off steroids its not inteligent to train more than four days a week. So im interested in a 3day or 4day-a-week routine.

Thanks fellows

[t-gunz]

sorry dont wanna sound rude. youve been training for that long and you wan ta 10 week program? why do you keep a same routine for that long?

[The Trooper]

hey maybe you got me wrong, i was not on the same routine for 12years...I was only trying to show that im not a novice but anyway here in brazil there´s almost no support or good infiormation about bodybuilding its almost a underground sport...

Anyway im only in search for a effective routine to develop my hole body...

Can someone help me?
I was thinking about :
Mon: chest and bi´s
Tue: legs
Wed: off
thu: delts and tri´s
fri: back and rear delts

Can someone help me to select a good rep range and good exercises. thanks

[The Trooper]

anyone, anyone?

[KZRSOIZE]

oi'

Personal preference, every"body" is different. Your split is ok. For chest I like incline db presses and flyes, cable flyes, hammer machines, not a big fan of declines and dips.

Bis, alternating curls, hammer curls, preacher curls, and some cable curls/reverse curls for the brachialis.

Legs, squats to the floor, lunges, extensions and curls stiff leg lifts and press machines

delts, db/bb press in the front, front side and rear db laterals, upright rows, shrugs for the trapz. The heavy bb presses will broaden your shoulder girth.

back, deadlifts, cable pull downs, rowing close and apart grips, pull up with wide grip are amazing, for your rear delts you can fire em up with some of these depending on your form and position at contraction.

tris, skull crushers, press downs with various bars and hand positions, dips(body in straight position)close grip benching dropping elbows.
There are really so so many variations out there, these are the first that came to my head, ive been training for 13 years had plenty of injuries and setbacks, have learned how to fire up my body and I know how to make my muscles grow, nobody knows your body better than yourself. Dont worry about weight only about form and concentrated on working out the muscle contracting it making it burn. Get your hands on an old school arnold old encyclopedia its a bible and worth every penny, doesnt have new school machines or anything, but it is rock solid in training information.

[The Trooper]

oi'

Personal preference, every"body" is different. Your split is ok. For chest I like incline db presses and flyes, cable flyes, hammer machines, not a big fan of declines and dips.

Bis, alternating curls, hammer curls, preacher curls, and some cable curls/reverse curls for the brachialis.

Legs, squats to the floor, lunges, extensions and curls stiff leg lifts and press machines

delts, db/bb press in the front, front side and rear db laterals, upright rows, shrugs for the trapz. The heavy bb presses will broaden your shoulder girth.

back, deadlifts, cable pull downs, rowing close and apart grips, pull up with wide grip are amazing, for your rear delts you can fire em up with some of these depending on your form and position at contraction.

tris, skull crushers, press downs with various bars and hand positions, dips(body in straight position)close grip benching dropping elbows.
There are really so so many variations out there, these are the first that came to my head, ive been training for 13 years had plenty of injuries and setbacks, have learned how to fire up my body and I know how to make my muscles grow, nobody knows your body better than yourself. Dont worry about weight only about form and concentrated on working out the muscle contracting it making it burn. Get your hands on an old school arnold old encyclopedia its a bible and worth every penny, doesnt have new school machines or anything, but it is rock solid in training information.

Hey man, thank you very much for the info.
I dont have the Arnold Encyclopedia but ive already read some of their pages because some friend of mine have it. What i saw in that book is that they trained in excess, total overtraining, isnt it?! I think that for a normal guy wich use gear only once in a year that form of trainning in the book is overtraining, am i wrong?!
thanks man.