new routine

[map200uk]

im needing to change my routine, i dont feel i benefit from it anymore

Day 1: Chest/Triceps
Day 2: Back/Traps
Day 3: Rest (Cardio)
Day 4: Legs (quads, hammies, calves)
Day 5: Arms (shoulders, biceps, forearms)

Above is the order i was thinking of, and perhaps the following

Day 1:
Chest
______
Flat bench: 3 sets 10-12
Incline flies 2 sets 6-8 reps
Incline bench: 3 sets 10-12

Triceps
_____________
Skullcrusher 2 sets 6-8 reps
Tricep pushdown 2 sets 10-12

Day 2:
Back
________
Barbell row : 3 sets 10-12
Lat pulldowns 3 sets 10-12
Deadlifts 2 sets 6-8

Traps:
_________
bb shrugs 4 sets 6-8 reps
behind the back bb shrugs 2 sets 6-8

Day 4:
Quads
________
Back/Front squats (alternate when i feel the need) 4 sets 6-8 reps
Leg press 2 sets 10-12

Calves:
Standing calf raise 4 sets 15-20 reps
Seated 4 sets 15-20

Hammies:
Lying leg curl 3 sets 12 reps
Straight leg dead 2 sets 6-8

Day 5:
Shoulders
________
Rear lateral raise 2 sets 6-8
Side lateral raise 2 6-8
Shoulder press 3 sets 10-12

Biceps
________
Straight bar curl 3 sets 10-12 reps
Incline hammer curls 2 sets 6-8 reps

Forearms:

wrist curls 3 sets 10-12 reps


comments on exercises, reps, sets appreciated

map

[heckler45_2000]

Maybe you should start using a pyramid scheme on your compound movements. Like doing rep schemes of 12, 10 , 8, and 6. I think you would like it better than the 2 and 3 sets your using for them now. So say you bench 300 for 1RM take that and use the percentages like 67% -85% of your 1RM(hypertrophy). So your first set of 12 would be at 67% (201), set of 10 at say 75% would be (225),set of 8 would be at 80% (240), and your set of 6 would be at 85% so its (255). Each week increasing the weight in each set little by little. Then after say 5 weeks move the rep scheme to 10,8,6,4 with this youll be able to use more weight. Then 5 more weeks move it to 8,6,4,2 really heavy weight. The percentages 67%-85% of 1RM are the norm for hypertrophy. I think this will get you past your plateau . Just think about it say after 15 weeks of manipulating the sets and load you can bench 340. When you plateau just do the percentages again with 340 instead of 300.They go like 67%=(227),75%=(255),80%=(272),and 85%=(290). I hope this helps there are many ways to get your self out of a rut.

[heckler45_2000]

double post

[heckler45_2000]

triple post

[Prime]

Personally i would switch the back and chest days so you have a greater rest period for your lower back between deads and squats.