frostyballz

I've hit a wall in my workouts and I'm looking to switch up my routine. I was doing all drop sets and i'm sick of em. I'm trying to hit all my body parts and really shock my system into growing. I hope this routine does it. I use heavy weight and i'm almost at failure at the end of my sets. Any info would help. I have a free weight bench with dumbells and I also have a three station home gym with high/low pulley, so I can do almost any exercise.

Monday- Chest Flat bench press 2x20 warm up, 3x12
Incline DB press 3x12
Butterflys 4x12
Biceps Cable barbell curl 2x20 warm up,3x12
Incline DB hammer curls 3x12
concentration curls 2x12

Tuesday- Legs Leg ext. 2x20 warm up, 3x12
Squats 3x12
Lying down leg curls 3x12
Heel kicks 3x12
Standing calve raises 4x12

Wednesday- off

Thursday- shoulders Military press 2x20 warm up, 3x12
Upright Rows 3x12
bent lateral raises 3x12
Shrugs 3x12

Friday- 30 min Cardio

Saturday- Back Front lat. pull down 2x20 warm up, 3x12
Deadlift 3x12
Bent row 3x12
Triceps Tricep Press down 2x20 warm up, 3x12
kickbacks 3x12
Skull crushers 2x12

Sunday- 30 min cardio

Scotty the Body

your routine looks fine, the only change I'd make is to lower your reps down to 6-8 instead of 12.
I also think your warmup sets of 20 are to high, I'd drop that down to 10 as a warmup isn't meant to bunr the muscle, just to warm it up a little.

you could try one week of high reps like you have there and then Low reps the next and then combine some sets for Super sets in the therd week for something different as well.

Cool

frostyballz

I give that a try. One week 12 reps, next week 6-8, and the third super sets. I can already feel the burn.

Scotty the Body

You can go down to 4-6 on the second week and up the weight.

It helps to keep a log of what your doing if your going to go this route so you can keep track of what you can do at 12 reps vs what you do at 4-6.

I've found this 3 week type workout has helped me the most for muscles that just won't grow anymore.

Cool

J'Bo

Routine looks good but i would: put the squats before the leg extensions to warm the entire leg up first, and maybe put a bent over row in your shoulder exersise to target your rear delts and take a trap exersise out (maybe alternate between shoulder shrugs and upright rows every second week).

....and thats my $.02