I say I'm a semi-beginner b/c i have always worked out each body part 2-3 times/wk and have had an awful diet. I just stumbled upon these forums and have learned that everything i was doing was wrong and it's no wonder i haven't made hardly any gains. I'm 24, been working out off/on for about 3 yrs. I'm 6' and 175 lbs and am not using any gear. Here is my routine, how does it look? I don't train on specific days of the week, but I follow a 6 day cycle. I usually alternate b/t barbells and dbbls each cycle on the exercises that are applicable. I've been using a rep range of 8-6-4, but I'm going to switch to a range of 12-15 for about 3-4 weeks. Please let me know what changes would be beneficial. Thanks!
1) Bench
Incline/Decline (Alternate each cycle)
Flyes
Close Grip Bench
Skull Crushers
Weighted Dips
2) Squats
Leg Extension
Leg Curls
Standing Calf Raises
3) Rest
4) Shoulder Press
Side Raises
Rear Raises
Shrugs
Upright Rows
5) Weighted Pullups
Deadlifts
Rows (Cable, Dbbl, or Brbll)
Dbbl Curl
Preacher Curl
Hammer Curl
6) Rest
I also run 4-5 times/wk b/c i'm in the Marine Corps and have to stay in shape.
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