LOooking for good training routine

[chicorudo]

hi guys

i m here to see if you help me on nice good training routine for gain weight and bulk muscle

im 36 yrs w-168 h - 5 10,, i was doing weight for 1 yr and half but between time to time i miss some weeks of training so not train the full year..
just using creatine and some weight gainers but no eating like you said"like a horse"

i m now on a 24hr fitness gym starting this monday and want a good training routine and help

i got my weight gainer shake ready and got dbol and test e.

the thing is that i work on a warehouse as a picker so im leaftin cases and heavy boxes and item 8hrs 5 days a week from 1130 am to 730pm from monday to friday

i want to know good routine and how many days..remember i want to gain weight in muscles

right now im eating like an animal and going to use 3 shakes of 1000 cal daily a

im going to use 30 mg of dbol daily and 250 of testo e 2 times a week

so i got my roids my weight gainer shake and got nolvadex as pct
i only need howto put my training routine and days

thanks guys

 

[chicorudo]

i don t received any answer for this post i m going to use this routine i found

Day 1: Chest & Triceps
Bench Press: 3 Sets 8 Reps
Incline Dumbbell Press: 3 Sets 8 Reps
Dumbbell Flyes: 3 Sets 8 Reps
Cable Crossovers: 3 Sets 8 Reps
Triceps Dips: 3 Sets 8 Reps
Triceps Pushdowns: 3 Sets 8 Reps
Skull Crushers: 3 Sets 8 Reps

Day 2: Back & Biceps
Wide-Grip Pull-Up: 4 Sets 6 Reps
Medium-Grip Pull-Up: 4 Sets 6 Reps
Narrow-Grip Pull-Up: 4 Sets 6 Reps
Seated Cable Row: 4 Sets 6 Reps
Stiff-Legged Deadlift: 4 Sets 6 Reps
Deadlift: 4 Sets 6 Reps
Preacher Curl: 3 Sets 8 Reps
Hammer Curl: 3 Sets 8 Reps
Incline Dumbbell Curl 3 Sets 8 Reps

Day 3: Shoulders
Overhead Barbell Press: 3 Sets 10 Reps
Seated Dumbbell Press: 3 Sets 10 Reps
Dumbbell Front Raise: 3 Sets 10 Reps
Dumbbell Lateral Raise: 3 Sets 10 Reps
Smith Machine Upright Row: 3 Sets 6 Reps
Barbell/Dumbbell Shrug: 3 Sets 6 Reps

Day 4: Legs
Leg Extension: 3 Sets 8 Reps
Leg Curl: 3 Sets 10 Reps
Narrow-Stance Smith Machine Squat: 3 Sets 6 Reps
Medium-Stance Smith Machine Squat: 3 Sets 6 Reps
Wide-Stance Smith Machine Squat: 3 Sets 6 Reps
Leg Press: 3 Sets 6 Reps
Stiff-Legged Deadlift: 3 Sets 6 Reps