7 Day Split while on AAS. Need exercises!

[Beachbum1546]

Below is a 7 day split posted by another member. He never specified what exercises he did but I really like this routine and I would like to at least try it. I will be starting a cycle next monday and I would like to get some answers as soon as possible. Main concern is deciding on exercises that would be conducive to this routine that are are hard but not too hard that would cause overtraining. I would like to think the AAS should curb overtraining though.

Example: What exercises should I do to split hams and quads into different days?

Basically I'm asking someone to create a exercise routine following this workout plan. I'll donate 10k K if that will be an incentive.

Monday: 40 Minutes of moderatley high impact cardio, heavy abs, light calf routine
Tuesday: Hamstrings, Heavy Bicep routine
Wednesday: Shoulders, Light Triceps, decline chest (for pump only)
Thursday: Quadriceps, Heavy Calves
Friday: Cardio. and heavy ab routine
Saturday: Back and light bicept routine, couple games of BBall for cardio
Sunday: Chest, heavy tricep troutine, Lateral delts (shaping and pump) , couple games of BBall for cardio
(ABS everynight for about 10-15 mins)

 

[Madcow2]

I don't really understand how you can think something is a good plan when it's missing so many components. Essentially there are 3 components to program design, we maybe have frequency but totally lack volume and intensity (%1RM). What's worse is that frequency is arguably the least important in design as it mainly serves to distribute load while intensity and volume quanity load. So there's no way to figure training load and hell, we also lack the exercises. And, I'll just flat out say that although 1x per week frequency on a given lift or bodypart might be the norm in BBing, it is really a poor choice to arrange training like this over more than a very short period and that very short period is usually going to be geared toward recovery and not heavy stimulus. This 1x per week stuff came about from a very very poor understanding of how the body works and responds to training.

So like I said, I don't really know how one can even have an opinion on whether what's here looks good or bad (if this was to be flushed out the remaining 80% of the way, I'd say it's off to a bad start if the goal is to maximize progression). Also, it's going to be almost impossible for someone to peg an appropriate workload for you with no idea as to your training history (existing tolerance, experience level) and what effects your cycle might have on your tolerance (i.e. 25mg of anavar a day is a whole lot different training capacity than 5grams of test a week).

I know that's not what you wanted to hear or asked for but that's the total truth and anyone who slips exercises or volume in there might as well be rolling dice. But then again, with enough drugs and food, just about anything will work so if you are really wedded to it and know you'll have enough drugs to get solid gains out of some general hard effort and decent exercises it will work, but it will likely be far from optimal.

 

[Beachbum1546]

I guess in designing the program the question is, what exercises would you use?

About me: 5'8" 200lbs intermediate/advanced BB'er. Currently on a 4-day split:
Sunday: off
Monday: Chest, bis
Tuesday: Legs
Wedneday: off
Thursday: Back, calves
Friday: Shoulders
Saturday: off

usually 4-5 exercises and 4 sets per exercise.
Cycle: Winny 50mg/day 4 weeks, Test E 500mg/wk 10 weeks.

Could explain what heavy/light days are? More exercises, sets, weight, reps?