Need Some Professional Help Pls!!!!

[regno1]

hi guys im quite new to this forum and i can see that u guys are very experienced so i want some of ur professional advice if thats ok.

Anyway i need someone to help me im 21 years old and iv trained abit before but nothing hardcore. now i want to train hardcore and maybe some aas as well on the side.

im about 80 kg with a minimal amount of muscle id say im abit chubby and i have abit of a stomach but im not very fat, i just havent trained for a while. what i want to do is lean up and get a lean body with deifned muscles and a six pack also.

i really dont no where to start and im abit confused. i want to no how i should train and what i should eat. so i ideally im looking for a training routine and a diet which i can follow. also i want to no how long it will take me to reach my goal. i am fairly motivated and i have joined a proper weightlifting gym about 6 months ago. thanks guys

i hope u guys can give me some pro advice . thanks

 

[ForemanRules]

First off their is no way in hell you need steroids now. After 3-4 years of hard natural training you might be ready for that.

You need to concentrate on big compound movements: ie..Bench, Squat, standing press, Dead lifts, BB rows, pullups ect.

Day 1.
bench press 4 sets 6-10 reps
Incline press 4 sets 6-10 reps
you can do 2 sets of flys or cable flys also

close grip bench 3 sets 6-10 reps
skull crushers 3 seys 6-10 reps

Day 2.
Rows Db or BB 4 sets 6-10 reps
wide lat pullups 3-4 sets 6-10
close grip pulldowns 3 sets 6-10 reps

hammer curls 3 sets 6-10 reps
Db or barbell curls 3 sets 6-10 reps

Day 3. rest

Day 4.
BB squats 4-5 sets 6-10 reps
hack squat/lunges or thigh ext 3 sets 6-10

SLDL 3x8-12
hamstring curls 3x8-10
standing calf raise 4x12

Day 5.
military press or Db press 4x6-10
laterals 3x8-10
upright rows 3x8-10
shrugs 3x6-10

Day 6. rest

Day 7.
repeat cycle