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Trying to eventually be on stage someday
I am 20 years old, been lifting for a while now, got serious around 20 and now i want to get SERIOUS. I need to get prepared in the next 4 years to start using steroids (when im 24) i have a picture from when i was 18 till now and there is a huge differance. Here is my workout routine (changes every 6-10 weeks longer if im seeing crazy gains) I am here to get advise on my routine like what to eat. just anykind of anything will help. i was thinking a 40 40 20 diet u guys help me decide, but how can i get the ridiculous amount of calories needed (i have money for prot sups) and I already use protein and i have a preworkout but thats it should i be taking anything else at my age? thanks guys
just started this last week (shout to to twist for the routine) i have been overtraining before this hardcore.
cardio is 20-30 mins of slow bike after weights
Day 1
decline bench 5 sets, reps 4, 4, 6, 10, 16
incline db press 4 sets, reps 5, 5, 16, 16
military press 3 sets, reps 6, 6, 16
upright rows 3 sets, reps 10, 10, 10
dips (weighted) 5 sets, 4, 4, 6, 10, 16
Day 2
rest
Day 3
Deadlift overhand grip, wide 5 sets 6, 6, 6, 10, 16
pull ups (weighted if needed to achieve reps) 6 sets reps 4, 4, 4, 4, 4, 4
rows 4 sets reps 6, 6, 10, 16
pullover 2 sets reps 10, 10
Flat bar curl wide grip 2 sets reps 10, 10
flat bar curl inside grip 2 sets reps 10, 10
Day 4
rest
Day 5
squat 4 sets reps 4, 4, 6, 16
lunge 4 sets reps 8, 8, 8, 8steps each foot
hack squat 3 sets 10, 10, 10
standing calf raise 4 sets 16, 16, 16, 16
seated calf raise 3 sets 16, 16, 16, 16
Day 6
rest
day 7
rest
Week 2
Day 1
chest
decline
flat
incline flyes
tricep (pick 2-3 exercises of your choice)
Day 2
Back
pulldowns
rows
reverse pec deck
biceps (pick two exercises)
Day 3 rest
Day 4
shoulders
whatever you want, stick to 3-4 exercises
Day 5
Legs
squats
extension
leg curl
same calf stuff as above
day 6
rest
Day 7
rest
here some pictures of before and after
