Anabolic Workout Routine

[RexKwonDo]

I am running a cycle of sustanon and durabolin npp for 10 weeks

The equipment I have available are dumbells, barbell and a benchpress.

I know this is time consuming but could someone devise a workout plan for me?

What I have right now is...

Day 1: Chest, Biceps, Back

Bench presses 3 sets 6- 8 reps
Incline bench presses 3 sets 6- 8 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps
Standing Double Dumbbell Rows 3 Sets 6-10 reps
Dead Lift 3 Sets 6-10 reps


Day 3: Legs

Dumbbell Squats 3 sets 6-10 reps
Sitting Leg Curls 2 sets 8-10 reps
Lying Leg Curls 2 sets 8-10 reps
Standing Calf Raise 4 Sets 8-10 reps

Day 5: Shoulders, Triceps

Standing Overhead Press 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Lateral Raises 3sets 8-10 reps
Overhead Triceps Raises 3 sets 6-10 reps
Triceps Kickbacks 3 sets 8-10 reps

I feel like legs are lacking?
If anyone is confused by leg curls im talking about using the bench's leg extension exercises by sitting down and then laying down it does both. Sorry for not knowing the correct names of these two exercises.
Is this a good anabolic workout? Day 2,4& 6 are off days

[AcePowerZ]

i like to alternate upper body one day legs the next through the week resting on weekends. I am on very limited equipment also. It depends on what your trying to gain from your workouts but I think its not enough time working out. i like 5 days a week.

[RexKwonDo]

what other exercises could I add?

[AcePowerZ]

I would try to workout every muscle group two times per week.

As far as exercises to add. I would deffenitly do fly's for chest. Some Concentration curls for Bi's just cause you can curl a hell of alot more this way.
Reverse Grip Rows (BB) For Back. Pullups If you have a place to do them. Another good one is Lawnmowers. I dont know the name for them but thats what I was taught.


For shoulders I would add alternating shoulder press with DB.
Also chair dips for tris this helps with no equipement. Seated Shoulder flies.lying down tri extension.

And as far as legs you could also add Lunges.Wall Squats.

there are hundreds of exercises just find the ones you like that you can do with the limited things that you have to work with.

Dont Forget About the Core!!!! ABS

[AcePowerZ]

also you dont have to do all the exercises the same day if you try to do every muscle group twice per week then you add exercises and switch them up each workout.

[Scarface69]

chest, bis and back in the same day? thats what I call overtraining..

your workout should be more like this,

Sunday: Back/Hammies
Mon: Chest/Biceps
Wed: Quads/Calves
Thursday: Shoulders/Triceps
Friday: Abs/Cardio
Saturday: Back/Hammies

Sunday: Absolute Rest
Monday: Chest/Biceps
Tuesday:Quads/Calves
Wednesday: Shoulders/Triceps
Thursday: Abs/Cardio

etc.

[Romme1]

Train your muscles at least twice a week, no matter what! The protein syntheses is gone after 48 hours after training...

[RexKwonDo]

What are some good hamstring exercises?

[Romme1]

What are some good hamstring exercises?

Deadlifts, goodmornings, romanian deadlift, rack pulls, leg curls, hamstring raise, BB hyper extensions. Also the squat also activates the hams, but not much, thats my experience.

[SuperLift]

Deadlifts, goodmornings, romanian deadlift, rack pulls, leg curls, hamstring raise, BB hyper extensions. Also the squat also activates the hams, but not much, thats my experience.

They kill my hams!