Snatch518

This is my current routine that I've been using for the last 6 weeks, its time to change some things... I'm looking for some things to change: exercises, number of sets, rep range, etc.

Any info you might need to know:
Goals: Gain Size and Stength
Sex: Male
Age: 18
Height: 5'9"
Weight: 145 lbs.

Thanks in advance for all those who reply.

Monday – Chest and Tri’s
Bench Press – 5x5
Incline DB Press – 10, 8, 6
Dips – 10, 8, 6
Close Grip Bench Press – 3x8
Lying Overhead Tricep Extensions – 10, 8, 6
Tricep Cable Pushdowns – 10, 8, 6
If there is still some fight left and me then...
Butterflies – 10, 8, 6

Wednesday – Back and Bi’s
Pull Ups – Regular, Reverse Grip, Wide Grip
Bent Over DB Rows – 10, 8, 6
Barbell Curls – 10, 8, 6
Lat Pulldowns – 10, 8, 6
Incline DB Curls – 10, 8, 6
Shrugs – 10, 8, 6
Hammer Curls – 10, 8, 6

Friday – Legs and Shoulders
Squats – 5x5
Deadlifts – 20
Leg Extensions – 12, 10, 8
Leg Curls – 12, 10, 8
Standing Shoulder Press – 10, 8, 6
Lateral Raises – 10, 8, 6
Upright DB Rows – 10, 8, 6
Standing Calve Raises – 2x20

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Obsessed is just a word the lazy use to describe the dedicated.

If you keep doing what you've always done, You'll always get what you have already gotten.

bigss75

I think that you have to many sets for triceps and biceps. They are smaller muscles so they don't have to have as many sets as chest or back.

LAM

why is it time to change ? have you hit a strength plateau ? have body weight gains slowed ?

there is no reason to change a routine just because it has been x number of weeks or months...

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

Snatch518

I've been using the same routine going on and off with 2 weeks bulk, 1 week cut. It's kinda weird, I just don't like staying on the same for a long period of time. This might not be good, but... When I bulk for 2 weeks I start getting self consious about my BF% and when I cut I can't possibly restrict my calories for more than a week. So my weight stays kind of steady while my body fat gradually goes down.

I just think my body is adapting to my training style and I want to confuse it a little by making some changes. I know if it ain't broke don't fix it, but I can honestly say my strength gains are slowing down.

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Obsessed is just a word the lazy use to describe the dedicated.

If you keep doing what you've always done, You'll always get what you have already gotten.

LAM

how can you bulk for 2 weeks ? the body does not adapt to resistance training routines as much as people think. all you have to do is change the order of a couple of exercises every so often.

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

Snatch518

Ummmm... Not sure... When I bulk I just eat lots of red meat, whole eggs, tons complex carbs (whole wheat pasta, brown rice, oats). When I cut I stick to monstly egg whites, chicken breasts, tuna, and keep my carbs low mostly from veggies. What should I be doing?

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Obsessed is just a word the lazy use to describe the dedicated.

If you keep doing what you've always done, You'll always get what you have already gotten.

quakin

You really should be doing deadlifts on back day not leg day... unless you are refering to stiff-legged deadlifts. You're also better off doing 2 or 3 sets of moderate reps for deads rather than 20 reps too IMO. You can also lose some of the pullups/pulldowns... alternate them week to week maybe. And yeah, too many curls.

I knew The Poodle Man... and he fuckin' hated poodles.