Looking to create workout plan.

[DJStevieBeat]

Hi,

I've been working out on and off for a few years. I am getting bored of my usual workout and am trying to create something new. I usually workout 3-4 days a week. One day I do chest & tri's, then back & bi's and then legs. I incoporate abs usually at the end of each workout. The website is great but I still find it difficult to plan a routine that will change every couple of weeks. I'm 5'7", 165lbs and 37 years old. I've always wanted that beefy muscular look that one would get with using steroids. Is there any way of achieving that look, or close to it without the use of them? Also, can you help in creating a workout plan as well?

Thanks for your help!

[bodybuilder]

Hi,

I've been working out on and off for a few years. I am getting bored of my usual workout and am trying to create something new. I usually workout 3-4 days a week. One day I do chest & tri's, then back & bi's and then legs. I incoporate abs usually at the end of each workout. The website is great but I still find it difficult to plan a routine that will change every couple of weeks. I'm 5'7", 165lbs and 37 years old. I've always wanted that beefy muscular look that one would get with using steroids. Is there any way of achieving that look, or close to it without the use of them? Also, can you help in creating a workout plan as well?

Thanks for your help!

Hi bro
i will give u my program and i got good results with it
first day ( monday) : back +trapezius +hamstring
second day ( tuesday)chest + biceps
third day(thursday) :shoulders +forearms
4th day(saturday) :quadriceps +triceps

first day (back +trapezius)+hamstring.
- hyperextension at roman chair : 5 sets ( 15 , 15 ,12,10, 8reps ) , put barbell on yr back and add just litle weight on yr 3 last sets
-deadlift :heavy 4sets ( 12 to 6 reps) , the key to succeed on this movement is to lift with the back not with the arms
-back-wide-grip front lat pulldowns. ...4 sets (15 to 10) the important in this exercice is the feel not the poundage , keep you chest up and back slightly arched and squeeze at the bottom of the exercice
-Seated Pulley Rows 4 sets ( 20-10 reps)
-dumbbells rows 3 sets (12-10-10)
-t-bar rows 3 sets (12to 8 reps)
-dumbbells shrugs4sets ( 12 heavy reps)
-legs curls 6 sets (20 to 6).

second day (chest +biceps)
-bench press 5 sets (15-12- 8-6-6)
-Flat bench dumbell flies 4 sets( 20-15-12-12)
-incline press ( barbell or dumbbells)3 sets ( 12-8-6)
-4 supersets of ( decline bench dumbbell flie and cable crossover)
-weighted dips 4 sets (10 to 4 reps) just lift the heavier weights u can .( next time u do the pullovers instead of dips)
-Barbell Curls 4 sets(12 to 8 reps)
-Concentration Curls4 sets(20 to 15 reps)
-preacher curls 3 sets(12 to 8reps)
third day: (shoulders+forearms)
-military barbell press 4sets ( 12 to 6 reps)
-front raises 5 sets ( 20 reps )
-dumbbells press 4 sets (12 to 6)
-lateral raises 5 sets (20 to 30 reps)
-Bent-Over Lateral Raises (12 to 8reps)
-reverse curls 4sets
-curls for wrists 4sets(20to 12reps)
-reverse curls for wrists4sets(20-12reps)

4th day ( quadriceps +triceps)
-i warm up for 10 mins on bike
-press incline :4 sets ( 20 to 15 reps)after doing these sets i m sure that my knees are enough warmed up to avoid any injuries
-squat: 4sets (12-10-8- 8reps).
-leg extension 4 sets( 30 -24- 21-18 reps)i work the inner the outer , and the middle of the quadriceps on each set .
-walking lunge 4 sets ( till failure and burn )
-weighted dips 5 sets(12to 4reps)
-barbell extension4sets(12to 4 reps )
-pulley triceps extension4sets(15to 10reps)

about calves and abs : i train them 2 to 3 times per week

about getting big and looking like the hardcore bodybuilders it's not matter of steroids and not even the natural supplements , but it's matter of real food , if u watch ronnie coleman 's training video you will see him eating chicken and rice all day , every 3 hours, this is the only solution to have that look , they just do nothing except eating the clean food all day , lots of chicken breasts , steak ,tuna,pasta , brown rice,sea food , fruits , lots of mineral water etcetera , if you cannot eat all day then you must take some supplements with you when u are not at home ( especially the bcaa's tablets )
i would suggest 15 minutes to 30 mins sleeping after each work out ,and then 8 hours sleeping the nite of course .
respect

[DJStevieBeat]

I will try this routine. Thanks for responding, I highly appreciate it!!

[bodybuilder]

I will try this routine. Thanks for responding, I highly appreciate it!!

yr welcome , dont forget to post your opinion about it after trying it