Current work outs

[dusto]

My workout all exercises 3 pyramid sets maximum of 12 reps and one drop set at the end
My goals are to get as big as I can

Day1 shoulders and forearms
Wrist twist
Reverse fly
DB wrist curl
Lateral raise
Wrist extension
Smith machine shoulder press

Day 2 legs and abs
BB squat
Leg ups
Calf raises
Ab cycles
Leg extensions
Sit up twists

Day 3 rest

Day 4 back and biceps
Preacher curls
Dead lifts
Hammer curls
Pull ups
Seated DB curls
Bent over row

Day 5 chest and triceps
Bench press
Over head tri extension
Cable press
Kick backs
Decline DB press and squeeze
Single hand cable push down

Day 6 cardio day 7 rest

What's everyone else doing? And what do you think of mine? Should I change the split or the number of sets? Reps?

[hellomycognomen]

You need to add more exercises once your body adapts.
For example: Chest add: incline barbell, incline db, flat db, decline db, floor presses db and barbell, weighted pushups. Dont limit yourself.

For the back just pullups alone you have so much to choose from, wide grip, close grip, underhand grip, neutral grip, side to side pullups, etc

You can follow any program you want just stick to it, push yourself every workout and don't let anyone feed you the over training bullsh*t.

I workout 7 days, 1-2hrs per session.

For your goal of wanting to get as big as possible, drop the steady state cardio and instead do HIIT type training ie plyometrics or sprints.

[dusto]

Thanks for replying mate.
So you think I should add another exercise in for each muscle group? I usually change my entire workouts every 5 weeks is that too soon?
Yeah I think I'll definitely give hiit ago too thanks

[marcus300]

Are you building muscle?

[dusto]

Yeah mate that's the plan trying my hardest it's working but my results have started to slow down a bit and worried I'm going to plateau so thinking I need a change.
Today I just finished my legs and I changed it a little today by less rest between sets and finishing each exercise fully instead of doing 2 in between sets. I think it helped I'm walking like John Wayne and feeling damn fatigued

[dusto]

By the way Marcus i've read a lot of your posts you have great input in to anabolic's and a lot of topics. I'd really appreciate a look at your training routine if you'd share it