i have heard change it every 6weeks every 3 months so i would like to get everyones opion please. also if you guys could post some routines for me because i only know so many defferent exercises here is my current routine it was given to me by tim gardner but am looking to get a new routine going
im 35 5ft 10 180lbs 20% bf
my main goal is to lower bf want to get down to 10% my cardio an diet is good an have been loosing weight just think i need to change my workout
moday chest
i pyramid 10 8 6 reps each exercise
cross bench db pullovers
inclie bb press
db flat bech press
weighted dips
db flies
high cable crossovers
calves
standing calve raises toes out
seated calve raises
leg press calve presses
lower abs
hanging leg raises
weighted knee tucks
high cable ab crunches sit on my heels
tuesday hamstrings
lying leg curls
stiff leg deadlifts
seated reverse leg curls
butt balster or cable kickbacks
biceps
standing straight bar curls
straight bar preacher curls
lying cable curls
high cable double bicep curls
lower back
bent knee deadlifts
weighted hyperexstensions
wensday delts
smith machine shoulder press to the frony
seated shoulder press to the front
front db raises
narrow grip cable upright rows
side db lateral raises
machine rear delt flies
triceps
close grip bench press
rope press downs flare out at the bottom
reverse grip pressdowns standing french curls
mid/upper abs
weighted crunches
ab machine
45% sit ups
thursday quads
sqauts feet out/duck stance
leg press feet an knees together
hack squats feet an knees together
smith machine front squats
leg extensions toes inward
leg extensions toes outward
abductor machine
adductor machine
friday back
bent over rows
one arm db rows
seated cable rows
lat pulldowns
reverse grip pulldowns
traps
bb shrugs
db shrugs
behind the back shrugs
forearms
reverse grip bb curls
side abs
45% twisting sit ups
side sit ups on hyperextension rack
side high cable crunches
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