sbhero

Hey guys, I'm currently following a routine as follows:

Week 1-3
Sets 3-4 ; Reps 8-13

Week 4-6
Sets 4-5 ; Reps 6-8

Week 7-9
Sets 5 ; Reps 5

I've been hearing alot of different opinions and I don't know who to listen to, alot of people say you should stick with one program of sets/reps every bi monthly, others say switch around every week to confuse the muscles and avoid plateau. I know the routine is most likely laughable to all of you, so i'd like some advice. Thanks in advance.

m11

How about posting the movements?

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sbhero

Monday Bench Press Lat Pull Down (front) Incline Bench Press

Wednesday Thighs Calfs Shoulders Biceps Triceps

Friday Bench Press Forearms Abs Decline Bench Press

Sunday Thighs Calfs Shoulders Biceps

Burner02

You look like you a do a lot of chest...
have you read the stickies on training yet? get some good idea on how to train?

You are seriously imbalanced in your training.
I'm going to go on a limb and say that you are kind of new to lifting?
At your stage you will not need to do work for calves or forearms.
keep to simple, compound movements.
bench press = chest
Rows = back
military press: shoulders
squat = legs

That's a vague start, but the stickies in this section go into much detail on how to set up a good workout.

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed