chest/tri Decline Bench-----160x9 165x7 170x5 | |
Rope Pushdown ---130x9 135x7 140x6 | |
Incline Bench -----130x9 135x8 140x6 | |
Arnold Press ------30x9 35x8 40x6 | |
Flat DB Flyes -----25x10 30x8 35x6 | |
DB Skull Crusher --17.5x9 20x7 22.5x6 | |
Biceps/Back/Shoulders | |
Wide Grip Lat Pulldown -----320x9 320x8 320x8 | |
BB Curl --------------------70x9 75x7 80x5 | |
DB Lateral Raises ----------22.5x9 25x7 30x5 | |
Bent Over BB Row----------140x9 145x7 150x5 | |
Shoulder Shrug-------------255x10 265x8 275x8 | |
Rear Delt Flyes-------------22.5x10 25x8 30x6 | |
Concentration Curl----------22.5x9 25x7 30x5 | |
Reverse BB Curl-------------50x9 55x7 60x5 | |
Legs | |
Squats------------210x10 215x8 220x6 | |
SLDL--------------235x9 240x7 245x6 | |
DB Lunges---------50x9 5x7 52x5 | |
Lying Leg Curls-----85x9 90x7 95x5 | |
BB Calf Raise ------225x9 230x7 235x6 |
Goal: Lean body mass, currently at 175 (6'2) final goal 210
This is what I've been doing for months now and its been working good. Increasing weight is really slowing down though. I do 3 sets with the weight going up and reps going down to get to my 5 rep max. When my 5 rep max gets to 6-7 I up every set. I fell like I have been doing this for way to long. I've made small changes throughout the time I've been using this like changing out exercises for the same muscles when I feel like its not working anymore. I like the layout of this plan, and I'm sure a lot of exercises would remain in any program but I think something needs to be reworked.
1. What could I do to mix things up on this routine? rearrange exercises?
2. What should I change with the rep/set scheme I've been using?
3. What are some other similar workout templates that I could follow?
4. Anything I've forgotten
Diet is ok, supplementation is in check too.
Any pro tips appreciated.
***** I workout at home so no machines*****
Here is where I stand today