Thread: ideas for new program

Hey guys, what's up first time poster. I have been weight training for about 6 years now, and I am in the midst of a pretty long training plateau. My main goals are strength and hypertrophy, with an emphasis on strength. I am about 5'9", 165-170 lbs (25 years old). I am fairly cut, but, I just haven't been able to make drastic increases in strength for a good 4 years. Here is my current program, feel free to critique it, and suggest another program. It is a 2 day on, 1 day off program.

Day 1:
Arms:
3 movements for biceps (barbell curls, hammer curls, concentration curls) ~ 4 sets each
3 movements for triceps (close grip press, tricep extensions, tricep pressdowns) ~ 4 sets each

Day 2:
Legs:
standing calf raises - 4 sets
seated calf raises - 4 sets
leg press - 5 sets
leg extensions - 4 sets
lunges - 4 sets
leg curls - 4 sets

Off Day

Day 3:
Chest/Traps:
Incline Press - 5 sets
Incline Flies - 4 sets
Flat Dumbell Press - 4 sets
Hammer Strength low press - 4 sets
Dumbell Shrugs - 4 sets
MAchine Shrugs - 4 sets

Day 4:
Back/Shoulders:
Weighted Pull Ups - 5 sets
Barbell Bent Over Rows - 4 sets
T-Bar Rows - 4 sets
Barbell Shoulder Press - 5 sets
Side Laterals - 4 sets
Front Arm Raises - 4 sets
Rear Deltoids - 4 sets

Every day except for my Chest Day I do abs (first). Also, on most core exercises, I work up to 2 heavy (~4 rep) sets, on others I try to perform 8-12 reps. It appears I have found an excellent site with a wealth of information. Thanks guys.

Thanks for the reply. I left out some exercises that I do, because I usually try to change my exercises up a little each training day. In other words, I do squats and stiff leg deadlifts also. My last back workout, I actually tried your suggestion of doing bent over rows first, and I like it. You're right, it's a great back movement. I don't know if I can stand to take a week off now, since I am getting ready for the beach in about 4 weeks.