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  1. #1
    lzicc's Avatar
    lzicc is offline Senior Member
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    Changing Workout Routine

    For the past few months, I have been hitting a plateau with some of my lifts. (mainly by bench press)
    I do a 4 day split, my workout is 2 days on, 1 day off, etc. I have lowered my rep scheme to about 6 min 8 max reps to try and build some strength. I pyramid up on all of my sets, which I may stop doing that. I change up my routine every 6 weeks.

    I track my calories that I eat everyday and actually upped my calories (mainly protein and carbs) the past 3 weeks hoping that would help. I have my diet down on an Excel spreadsheet so I know exactly what I eat everyday. My current split is like this:

    Chest
    Back
    Off
    Legs/Abs
    Arms/Shoulders
    Off
    Repeat

    I am thinking about going to a full body split for awhile to try and get past this and work every muscle group twice a week like below. (I would do 3 working sets of each excercise) I still need to tweak it, but this is a quick routine I put together.

    Day 1:

    Flat Bench

    Cable Crossovers
    Bent Over Rows
    Pullups
    Deadlifts
    Barbell Curl
    Skull Crushers

    Day 2: Rest

    Day 3:
    Incline Barbell
    Weighted Dips
    Military Press
    Seated Rows
    Squats
    Shrugs
    Hammer Curls
    Pulley Push Downs

    Day 4: Rest
    Day 5: Rest
    Day 6: Repeat

    Any thoughts/suggestions on this? THX!
    Last edited by lzicc; 07-27-2005 at 10:39 AM.

  2. #2
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    way too much volume imo.

  3. #3
    Zapp's Avatar
    Zapp is offline Banned
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    Dude if you were to do that split routine.....you would have to be in the gym for 4 hours to get all of that done in one day. For one.. if I were to bench on day one, there is no way in hell I could incline 2 days later.

  4. #4
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    Quote Originally Posted by Zapp
    Dude if you were to do that split routine.....you would have to be in the gym for 4 hours to get all of that done in one day. For one.. if I were to bench on day one, there is no way in hell I could incline 2 days later.
    i agree. you gotta break that up into more than 2 days. there is no way you can train everything in two days.

  5. #5
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by dr.shred
    i agree. you gotta break that up into more than 2 days. there is no way you can train everything in two days.
    agreed...That doesn’t take a lot to work out.

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