Workout routine

[howard]

I have a question if I may...
I am 34, I have started anabol and androl 50mg each and I upped my food intake to about 4500-6000 cal a day (very hard to eat that much). I workout 4-5 times a week and want to build muscle and size but I am not sure what exercizes to do and I can not pay a trainer $50hr to walk me around the gym and show himself off.
This is my current routine...
Curls 60lb 3 sets of 12
70lb 3x12
80lb 3x12
shoulder presses
80lb 3x12
90lb 3x12
120lb 3x12
lat pulldown
125 3x12
Crunches
3x45
leg presses
90lb 15x10
freeweight curls
50 3x15

I add in a few little things while I wait for other machines but not on a regular basis. I workout for about 1-2 hours each day and can do the same in the morning if that would help. I have 14" arms and woulkd like to go up to about 16-18". i do not spen alot of time on my legs beacuse as a kid I hiked in the mountains alot and my legs look very nice and have alot of shape and tone already, they actually look out of place on my puny upperbody.
Thanks in advance for any suggestions.
Howard

 

[pullinbig]

squats and deads are the mass buildersl. didnt see them in your routine

 

[tednatas]

no chest routine? no squats? no tricep regimen? this is seriously lacking to say the least. do a search bro. you can find great routines here. and im not being a prick.. but any routine is better than the one u have.

 

[pullinbig]

not doing legs is a mistake.

 

[syko]

hey howard, listen to pullinbig and the guys around here...they definitely know what they are talking about, and as much as I know, you are seriously making a bad mistake with doing androl and anabol and neglecting the bread and butter lifts for your body......

 

[jonnie]

Howard, To build muscle and size you need to do Squats, Deads and Chest. If you improve on these three basics the rest will follow, forget any isolation movements and concentrate on compounds

 

[jonnie]

Also dont fall into the trap of neglecting your legs, coz working your legs correctly puts your body into a very high anabolic state.

 

[pullinbig]

I am a little concerned about your choice of juice as well. after you come off of those two you gonna loose all your size and gains almost immediately. plus that combo on the liver is rough at best. there are better choices available if you dont mind a some injects.

 

[t3project]

well dont know if this helps but here is my week routine. it has been working great for me and i am only on plasmavol.

Monday - Chest / Bi's
DB Presses - 3x10
BB Presses - 5x5
DB Incline - 3x10
EZBar Curls - 3x10
Alternating DB Curls - 3x10
Hammers - 3x10

Tuesday - Quads / Hams / Calves
Seated Extensions - 3x10
Squats - 5x5
SLDL - 3x10
Leg Curls - 3x10
Standing Calf Raises - 3x15
Seated Calf Raises - 3x15

Thursday - Back / Tri's
Reverse Grip Pulldowns - 3x10
Deadlifts - 5x5
Bent BB Rows - 3x10
One Arm DB Rows - 3x10
Seated High Rows - 3x10
Close Grip Presses - 3x10
Nose Breakers - 3x10
Pushdowns - 3x10

Friday - Shoulders / Traps
Seated DB Presses - 3x10
Side Lateral w/ Incline Bench - 3x10
Bent Over Laterals - 3x10
Front Raises w/ Plate - 3x10
DB Shrugs - 3x15

thats pretty much it, normall doesnt take more than 1.5 to 2 hrs depending on me. has worked very well for me. added noticable size and stength w/ it but i add weight each week to every exercise to continue w/ muscle growth.

 

[jonnie]

t3 wrote:

i add weight each week to every exercise to continue w/ muscle growth

And there is the key, if you dont add weight or reps to every work out you are not making any progress, it doesn't have to be much .5lb would do so long as it is something, and if you get to a sticking point for more than two weeks drop the weight to 85 - 90% and then spend 4 weeks or so building back up again. I either increase my weight or reps each week eg Week 1 30kg 6 reps, wk 2 30kg 7 reps, wk 3 30kg 8 reps, week 4 35kg 6 reps etc etc. I find this works very well just remember to reduce the increments as you get closer to your sticking points.
J

 

[bula]

well dont know if this helps but here is my week routine. it has been working great for me and i am only on plasmavol.

Monday - Chest / Bi's
DB Presses - 3x10
BB Presses - 5x5
DB Incline - 3x10
EZBar Curls - 3x10
Alternating DB Curls - 3x10
Hammers - 3x10

Tuesday - Quads / Hams / Calves
Seated Extensions - 3x10
Squats - 5x5
SLDL - 3x10
Leg Curls - 3x10
Standing Calf Raises - 3x15
Seated Calf Raises - 3x15

Thursday - Back / Tri's
Reverse Grip Pulldowns - 3x10
Deadlifts - 5x5
Bent BB Rows - 3x10
One Arm DB Rows - 3x10
Seated High Rows - 3x10
Close Grip Presses - 3x10
Nose Breakers - 3x10
Pushdowns - 3x10

Friday - Shoulders / Traps
Seated DB Presses - 3x10
Side Lateral w/ Incline Bench - 3x10
Bent Over Laterals - 3x10
Front Raises w/ Plate - 3x10
DB Shrugs - 3x15

thats pretty much it, normall doesnt take more than 1.5 to 2 hrs depending on me. has worked very well for me. added noticable size and stength w/ it but i add weight each week to every exercise to continue w/ muscle growth.

I like your mix of 5x5 on the major "bulking" lifts integrated with the 3x10s. The only criticism with this w/o is the back day should follow the shoulder. 2 reasons. Always put your rest days after back and legs .. the biggest muscles require the biggest rest. Second it also puts a better separation between your chest day and your Triceps .. Tris get indirectly worked on all those chest presses and it ensures maximum lifts if the give them the longest break possible. Otherwise, great great workout schedule. Love it.

 

[t3project]

I like your mix of 5x5 on the major "bulking" lifts integrated with the 3x10s. The only criticism with this w/o is the back day should follow the shoulder. 2 reasons. Always put your rest days after back and legs .. the biggest muscles require the biggest rest. Second it also puts a better separation between your chest day and your Triceps .. Tris get indirectly worked on all those chest presses and it ensures maximum lifts if the give them the longest break possible. Otherwise, great great workout schedule. Love it.

you know? i had thought about that but after about two weeks i felt as if, even with all this back exercises, that i wasnt very tired afterwards. i mean, i was very weak but had tons of energy...........hehe, i dunno, i just done what felt good to me for the week, will give it a try though.