Need help with a new workout

[N2OBOY]

Hey,

I need help in trying a new workout. I can't seem to get any more gains and have stayed the same for a while now. I workout about a hour and a half a day - 5 days a week. I usually do one body part per day. 5-6 exercises, 3 sets - 10-12 reps.

Age 30
weight 185, ht 5'7"

I have been working out for about 10 years now. Max bench is 335 x 2. I am looking for a little more size and to be defined. For a diet I usually have a shake and cereal for breakfast. protein bar for a snack. turkey sandwich for lunch. chicken for dinner. another shake at night. If anyone can help I would appreciate it.

Thanks,

Erik

[kaberle_15]

It looks like your diet is the missing link to your goals, you are relying way too much on shakes and bars, they are supplements not meal replacements you need to eat real food.

As for training, what is your current routine?

[N2OBOY]

Can you suggest a meal program?

Chest - 3 sets 10-12 reps
bench - """"
incline - """
cables using both upper and lower for butterflies - """
pec dec machine -"""

Arms
dumbbell curls """
hammer curls ""
incline curls ""
cable curls '''
tri's
reverse extensions '''
usually switch it up betweeen 2 or 3 tri machines every week ''
Dips

shoulders
shrugs
lateral raises
front raises
shoulder press

back
seated rows
pull downs
incline rows
lats

[Older lifter]

I agree that you need to look at your diet more.

Also i have a few comments on your program but just have a Q first.
You say you workout for 1.5hrs and this is your program, How much time are you taking between sets? I ask because looking at what your doing you should be able to get through it in much less time.... intensity!!!!

Will check back

[N2OBOY]

I also do 20 min of cardio and 10-15 of abs. forgot to add that in

[bladerunner9]

Diet need to be checked. You are lacking there

[CMPD213]

Where's your leg workout? And you do like 5 bicep excersizes but only 2 tricep? Tricep makes up 2/3 of your arm bicep is only 1/3.. Your back workout is weak too, no deadlifts?

Your diet needs more work than your routine though. Take some time to get that together, easiest formula for mass gain is. Your weight x 20 = Total cal intake, TCI should be made up of 40% carbs, 40% protein, 20% fat