My training routine has had the same platform forever. I do chest and tris and then i do back and bis. So basically none of the muscle groups get a break for more than a day. I think its hindering me and i need to completely switch my routine. Of course ive always thrown in different excercises but i need a full shake up. Heres my routine in a nutshell
Monday- chest and tris with some leg and abs at the end
Tues- back and bis
Weds- chest and tris with leg and ab work at the end
Thurs- Jujitsu
Friday- back and bis
Saturday- chest and tris with leg and ab
Sunday- usually rest day but sometimes back and bis
I think this routine is killing me. Im on cycle but still so beat up all the time that im almost nervous to increase weight. Should i switch to a monday/weds/fri routine? Is there a cookie cutter routine that i should just follow? I need to start at fundamentals. Im an experienced lifter who needs to be yelled at lol
Below is my detailed chest routine for reference if you choose to read it. I start high and step down the weight. I dont blame you if you skip over it.
Chest and tris:
Flat bench 295x 3-5 reps, incline dumbell press 110lbs 3-5 reps. 1-2 min rest between
Flat bench 275x 3-7 reps, incline dumbell press 100lbs 3-5 reps
Flat bench 225x 8-11 reps, incline dumbell press 75lbs 6-9 reps
I superset all of this and move on
Tricep “skullcrusher” machine 150lbs 10-15 reps
Incline independent bench press machine 275lbs total 6-10 reps
I repeat this 3 times again supersetting everything until failure and moving on
Upright bench press machine/generic tricep pushdown machine at moderate weight to do 10-12 reps until failure. Superset both 3 times each
Leg press machine 12-17 reps until failure twice
Same for leg extensions
Same for generic ab machine
Finish the workout with push ups until failure and then steam room. PHEW
Im 5.5 190-195lbs on cycle and 25 years old. Im no slouch in the gym, especially for someone who was probably meant to be a genetically small person.