machinehead

Hello,

In a month I'm going to do my first anabolic steroid cycle - Test. En 500mgs per week for 10 weeks (Before I took superdrol and pheraplex so it's not new for me).

Right now this is my training plan:
The reps between 10 to 6:

A - Chest-Biceps-ABS:

Chest:
Dumbell bench press - 4 sets + 1 warming set.
Incline flyes - 4 sets
Dips - 4 sets

Biceps:
Barbell curl - 3 sets
Barbell hammers curl - 3 sets.

ABS:
Seated crunch

B - Back-Shoulders-Triceps

Back:
Wide front Pulldown - 4sets + 1 warming set
Lever Bent-Over Row - 4sets
Cable Pullover - 4sets
Lever rear Delt row - 4sets

Shoulders:

Lever Shoulder press - 3sets
Cable Upright Row - 3sets
Lever Seated Rear Lateral Raise - 3sets

Triceps:
Cable Triceps Extension
Cable Pushdown

C - Legs

Squat - 4sets + 2 warming sets
Leg Extension - 4sets
Stiff Leg Deadlift - 4sets
Lever 45degree Calf press - 4sets
Lever Seated Hip Adduction - 4sets


I'm planning this workout program:

ABCD:

A - Chest + Biceps

Chest:
Dumbell bench press - 4 sets + 1 warming set.
Lever Pec Deck Fly - 4sets
Incline Dumbell Bench press - 4 sets
Decline flyes - 4 sets

Biceps:
Barbell Curl - 3sets
Dumbell Hammers - 3sets
Barbell Preacher Curl - 3sets

B - Back
Chin-up - 4sets + 1 warming set
Lever Bent-Over Row - 4sets
Narrow front Pulldown- 4sets
Lever rear Delt row - 4sets
Shrugs - 4sets

C - Legs
Squat - 4sets + 2 warming sets
Leg Extension - 4sets
Stiff Leg Deadlift - 4sets
Leg Curl - 2sets
Lever 45degree Calf press - 4sets
Lever Seated Hip Adduction - 4sets

D - Shoulders+Triceps+ABS

Shoulders:
Dumbell shoulder press - 3 sets + 1 warm set
Lever Lateral Raise - 3sets
Smith Behind Neck Press - 3sets
Lever Seated Rear Lateral Raise - 3sets

Triceps:
Barbell Lying Triceps Extension "Skull Crusher" - 3sets
Barbell Close Grip Bench Press - 3sets
Pushdown - 3sets

ABS:
BS:
Seated crunch


Should I take one day rest like this: ABCDXABCDXABCD ?
Any ideas to make this training plan better (maybe ABC is enough?)

Samo

I think you should train your tri's and shoulders on the same day as chest, and your biceps on back day, and think in terms of push and pull movements rather than body parts.......

But saying this I am a natural lifter never had any experiance wiv roids so I could be wrong......

machinehead

Hey,

You always have to change your workout every 1.5 months, there is alot of combinations, like your examples and my ABC workout.

Before 1 month, my training schedule was:

A - Chest+Triceps+ABS
B- Legs+Shoulders
C - Back+Biceps.

When you take AAS, the workout should be very intensive and max. 45-60 mins.

Double D

Looks like you got the answers why ask us?

ShnouzedUp

Get away from all the cable movements.. Stick to free weights if you can. While "on" i like to stick to a split such as this..

Monday - Chest/Calves/Abs
Tuesday - Back/abs
Wednesday-Quads/Hams/Calves
Thursday - Off/cardio
Friday - Bi/Tri/Abs
Saturday - Shoulders/traps/Forearms/Calves
Sunday - Off

Chest - 12-15 Sets
Back - 15 Sets
Legs - 15 Sets
Arms - 6-8 sets
Shoulders - 8 Sets
Calves 4 sets

When i'm bulking though I ALWAYS use this split

Monday-Chest/Tri
Tuesday-off
Wed - Back/Bi
Thurs - off
Friday - Legs/calves
Sat - off
Sun - Shoulders/traps/calves

Chest- 10 sets 3-8 reps
Legs - 10 Sets 6-8 reps
Arms - 6 sets - 6-10 reps
Back - 12 Sets - 3-8 Reps
Shoulders - 8 sets - 8-12 reps
Calves - 4 Sets - 6-15 reps

Hope this helps ya bro.

I always like to bulk Oct - December with Test E,Tren E,Dbol
And Cut April - June with Test Prop, NPP, Masteron, and Var.

Samo

Forgive my ignorance, but do you actualy gain any strength from taking steroids or is it just a size thing?
I'm not thinkin of takin any, just curious.....

machinehead

My target is to be bigger, ofcourse I'll gain in strength.

ShnouzedUp

Depends what you take. DBol, Var, Halo, Tren, Drol, Test, Deca no matter what will give you hell of a lot more strength. Thats why you can move so much more weight, therefore getting bigger quicker.. More weight + Faster recovery = size