Need a new routine... ;P

NCSU33

NCSU33

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whats up guys, ive been using the same routine for a while now, my body hasn't really responded any more in the past few weeks now and its kind of bumming me out..

im 6'4, 248, goal weight is 215.

the whole goal of this is to get back into modelling shape, so clearly areas like the abs/legs/lats need to be hit pretty hard...

what im doing now is

M/W/F

m-
Incline BB press- 4x10
Flat DB press 4x8
pec deck 3x12
dips 2x failure (hate these)
rope push downs 3x10
bar push downs 3x10
machine tricep extension 3x10

w-
front military press 4x8
rear DB laterals 3x12
front DB raises 3x12
side DB raises 3x12
reverse pec deck thing 3x10
shrugs 4x10
preacher DB curls 3x8
preacher inside grip ez bar 3x8
hammer curls 3x10

F-
pullups 4xfailure
db rows 4x10
front pulldowns- 3x10
cable rows- 3x10
squats 4x8
leg press 4x10
leg extension 3x12
hamstring curl thing 3x12


(dont laugh) and do 8 minute abs every day before i take a shower in the afternoon
 

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