Need a new routine...I am at a stand still!

Heres my current routine...

Monday
Chest: 2 sets of pushups to warm up
Incline DB press
Decline or flat BB press
Cable flies
Biceps: 1 set of 21's to warm up
Standing BB curls
Seated preacher curls with EZ curl BB
Incline DB curls rotating the db as i come up

Tuesday
Legs: Squats
Leg Xtension
Hamstring curls
Calf raises

Wednesday
Cardio: 20 mins on elliptical
20 mins runnign on treadmill
20 mins using the jump rope

Thursday
Shoulders: DB military press
Cable side raises
DB front raises
Triceps: Dips
Skullcrushers
Cable pressdowns with V bar

Friday
Back: Deadlifts
Pullups/lat pulldowns
Bent over BB row

Traps: BB or DB shrugs
Upright cable rows
Reverse flies

Saturday
Cardio (see above for routine)

Sunday
Off

I do abs about 2 or 3 times a week whenever I feel like it just to maintain

I do 3 sets of each exercise. 10-8-6 or 12-10-8 in reps.

CONCERNS...
Chest. I can NOT get my chest to grow at all...especially my upper chest

Biceps. From the front they look good and if I put my arms out and flex they look good (inside of my bicep). BUT from the side/outisde view theres not much definition growth

I am looking to stay lean and dont want to get HUGE...but i would like to put on SOME size...especially in my chest and biceps.

Thanks in advance guys

maybe try 1 day on, 1 day off. hows your diet/rest???

Have a look at this and see what you think, its different but it might help http://www.ironmag.com/articles/trai...ing_manual.htm

there is really no point in incline and decline presses, just do flat bench presses and try to get atleast! one day off from weight training because you must be fatigued. and try to do 2 sections of muscles e.g. chest/tri's, therefore it will give you more time off AND more time to do other things :)

Quote:

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Originally Posted by josh8416

maybe try 1 day on, 1 day off. hows your diet/rest???

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Well I know my diet is part of it. It's been tugh lately to eat exactly what I should. I'm running around and don't think I am getting in as much protein and calories that I should. So i know I have to get my diet back on track.

I was just wondering if you guys saw any room for adjustment in my routine.

Thanks

-Pat

[QUOTE=blood-hound] and try to do 2 sections of muscles e.g. chest/tri's, therefore it will give you mothere is really no point in incline and decline presses, just do flat bench presses

Sorry for hijacking this thread, but where the h*ll did you get this info!!!!!!!

Quote:

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Originally Posted by PatC

Well I know my diet is part of it. It's been tugh lately to eat exactly what I should. I'm running around and don't think I am getting in as much protein and calories that I should. So i know I have to get my diet back on track.

I was just wondering if you guys saw any room for adjustment in my routine.

Thanks

-Pat

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Your routine may not have anything to do with it. Your recovery time and diet must be in check. Three key points of weightlifting. Diet Recovery Training---If one is messed up, then you want get the results your looking for. These are the key aspects that you should strongly look at. If your looking to break out of a plateau with your training, do some research. There are many factors that you can change about your training that will help you break through those barrier.

Here you go, you ready?

Take 10 days off to let your CNS recover. I guarantee that when you get back into the gym, the gains will start coming back. Tough to do mentally, but works physically.

I agree with Ronny. Also, maybe add some good old dumbbell flyes instead of the cable flyes. Dumbbell flyes can add lot of mass if done properly. Do flat one week and incline the next or do inclines regularly to bring up the upper pec and do flats every third week. I do a flye at some angle in every chest workout...I find it is really effective.

Also, for outer biceps, add some hammer curls. These tend to hit the outer head more. Supinating your hands is excellent for overall and inner development, but outer will come up if you add some hammer curls. As a rule I try to hit three different target areas per bicep workout, i.e. barbell curls, alternating dumbbell curls w supination, and preachers. Or, alternating dumbbell curls, hammer curls, concentration curls.

Thanks BigJames. I used to do hammer curls but heard DB curls with supination would worth better. Maybe I'll give hammer curls a try again

Standing BB curls
Preacher curls with a close grip with the EZ curl bar
Seated/Stanging DB hammer curls

-Pat