gettobird22
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Hey guys, looking to get some help with my training program, currently stuck at a certain weight on several of my lifts and hopefully would like to break through these plateaus without changing up my routine drastically.
Here it is:
all lifts are 8x8, sets x reps
Same weight for every set for each excercise
30 sec rests between all sets
when i can complete all 8 sets then i move up the weight
Splits look like this:
Day 1: Back
Lat Pulldowns - 150lbs been here for 3 weeks
Seated Rows nautilus machine-210lbs - has been coming along, not stuck yet
One arm DB rows - 45lbs - not stuck
horizontal pull machine with vertical grip - 90lbs
Day 2: Chest
DB flat press - 55lbs, been stuck here forever
Decline BB press - 105lbs, slowly but surely i believe
Incline BB press - 90lbs, not gaining as fast
Flys machine - 45lbs - moderate gains so far
Day 3: Bi's/forearms
BB body drag curls - 55lbs, stuck here for a while
incline db curls - 25lbs, stuck on this one also
wrist db curls - 20lbs
Day 4: Legs
Leg Press - 180lbs, slowly but surely
Leg extensions - 100lbs - cant tell if im making ne head way
Leg curls - 115, seeing good development actually
Calves - 135lbs
Lunges with DB's - 15lbs, usually depends on how hard the other lifts
Day 5: Rest
Day 6: Shoulders
DB Shoulder Press - 40lbs, been stuck here
Upright rows - 60lbs, actually gaining on this one
DB Lateral raises - 22.5lbs, been here 2 weeks
Day 7: Rest
Thanks ahead for any input guys.
Here it is:
all lifts are 8x8, sets x reps
Same weight for every set for each excercise
30 sec rests between all sets
when i can complete all 8 sets then i move up the weight
Splits look like this:
Day 1: Back
Lat Pulldowns - 150lbs been here for 3 weeks
Seated Rows nautilus machine-210lbs - has been coming along, not stuck yet
One arm DB rows - 45lbs - not stuck
horizontal pull machine with vertical grip - 90lbs
Day 2: Chest
DB flat press - 55lbs, been stuck here forever
Decline BB press - 105lbs, slowly but surely i believe
Incline BB press - 90lbs, not gaining as fast
Flys machine - 45lbs - moderate gains so far
Day 3: Bi's/forearms
BB body drag curls - 55lbs, stuck here for a while
incline db curls - 25lbs, stuck on this one also
wrist db curls - 20lbs
Day 4: Legs
Leg Press - 180lbs, slowly but surely
Leg extensions - 100lbs - cant tell if im making ne head way
Leg curls - 115, seeing good development actually
Calves - 135lbs
Lunges with DB's - 15lbs, usually depends on how hard the other lifts
Day 5: Rest
Day 6: Shoulders
DB Shoulder Press - 40lbs, been stuck here
Upright rows - 60lbs, actually gaining on this one
DB Lateral raises - 22.5lbs, been here 2 weeks
Day 7: Rest
Thanks ahead for any input guys.