Ok, current split looks like this
Mon: Chest
Flat bb bench-4 sets- reps 10/8/6/4-6 with wt. increasing every set
Incline DB- 4 sets- DBs only go up to 110 so same wt. every set- 10/8/6/6
Flys, crossovers, or peck deck (I alternate every wk)- 4 sets- 10/10/8/8
Dips- body wt.- 4 sets to failure.
Tues: Back
Wide grip pull-ups- body wt.- 4 sets to failure
Lat pull-4 sets-10/8/6/6 wt. increasing every set
DB/ BB row (alternate every 2 wks.) 4 sets 10/8/8/6
Seated cable row-4 sets- 10/8/8/6
Wed: Legs
Squats-4 sets- 10/8/6/4-6 wt. increasing every set
1 leg press-4 sets- 10/10/8/8
lying leg curls-4 sets- 10/10/8/8
leg ext.-4 sets- 8/8/8/8
seated leg curls-4 sets- 8/8/8/8
seated/standing calf raises (alternate every 2 wks)-5 sets- 20/15/12/12/8-10
Thurs: Arms
--Bi's
DB preacher curls-4 sets- 10/8/6/4
seated incline hmr curls-4 sets- 8/8/6/6
hercules curls on cable tower-4 sets- 10/10/8/8
--Tris
wide grip pushdowns-4 sets- 10/8/8/6
skullcrushers-4 sets- 10/8/6/6
wtd. dips-4 sets- 12/10/8/8
Fri: Shoulders
DB press or arnold press-4 sets-10/8/6/6
Side lateral raises-4 sets- 10/10/8/8
cable 1 arm RD fly or bent over RD flies w/ DB-4 sets- 10/10/8/8
upright rows- 4 sets- 10/8/8/6
DB or BB shrugs- 4 sets- 15/12/10/10
Sat: Deads and calves
Deadlifts-5 sets- 8/8/6/6/4
Seated or standing calf raises-4 sets- 20/15/12/12
Now, I've been pretty much using the same exercises and split for quite a while. I might change up the order every now and then but this is pretty much it. I feel like I have hit a plateau, would this be due to keeping the same program, overtraining, should I cut it down, increase volume, etc...?
Thanks for the input
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Originally Posted by 007
