Here is my current training schedule. When I started winstrol I also started doing 30 minutes of cardio 3 days a week after a workout. Nothing too high intensity, just brisk walking on the treadmill for 30 minutes at an incline.
Day 1 chest (3 sets per exercise, set 1: 15-20 reps, set 2: 10-14 reps, set 3: 6-10 reps)
- Flat bench press
- Incline dumbbell press
- Flat bench flys
- Cable flys
- Dumbbell pull over
Day 2, back (6 sets per exercise, 8-10 reps each set):
- Wide grip chin ups (failure each set)
- Wide grip lat pull down
- Medium reverse grip lat pull down
- Close grip lat pull down
- One arm dumbbell row
Day 3, shoulders (4 sets per exercise, 10-12 reps each set):
- Seated dumbbell press
- Cable upright row (alternate grip)
- Seated barbell press (behind the neck)
- Standing lat raise
- Rear incline raise
- Cable lat raise
Day 4, arms (4 sets per exercise, 10-12 reps each set):
- Close grip bench press
- One arm dumbbell extension
- Cable extension
- Dips
- Incline dumbbell curl
- Alternate dumbbell curl
- Dumbbell concentration curl
- Barbell curl
- Wrist curl (15-20 reps)
- Reverse curl (10-15 reps)
Day 5, legs
- leg press (1st set 30 reps, 2nd set 25 reps, 3rd set 20 reps)
- Leg curl (1st set 12 reps, 2nd set 10 reps, 3rd set 8 reps)
- Hack squat (3 sets 15 reps)
- Leg extensions (3 sets 20-25 reps)
- Seated calf raise (5 sets 15 reps)
- Donkeys (5 sets 15 reps)
- Calf machine (5 sets 15 reps)