how often should i change my routine

[adam12kyle12]

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

[baseline_9]

You dot need to ChangE a routine..

You simply need to periodize it... Once you know what exercises suit you stick with them....

Look to periodise your training into different sections... Blasting cruising and resting completely...

It you stop making gains after 6 weeks, back off the volume or intensity and just maintain, then take a week off and go back the the 6 weeks of blasting again...

You canT make progress all the time

[DemiGodStatus]

look to change rest / reps and number of sets