New Routine for size and strength

[Shoota]

Im taking two weeks off then starting this routine.. Think this should add more size and strength? Ive been stuck at the same weight and strength in most exercises now for a while:

Age: 20
Height: 5'10
Weight: 180
Experience: About 4 years
Body type: Ectomorph
Goal: Size and Strength


Monday-Back & Biceps
BB Rows 4
Wide Grip Pullups 4
TBar Rows 3
Reverse Pulldowns 3
Seated DB Curls 4
Chin-Ups 2
Hammer Curls 2
Preacher Curls 3

Tuesday-Shoulders
Military Press 4
Arnold Press 3
DB Side Raises 3 (Superset w/ Front Raises)
Face Pulls 3
DB Shrugs 4 (Superset w/ Upright Rows)

Wednesday-Legs
Squats 4
Front Squats 3
Leg Extensions 3
Leg Curls 3
Back Extension 3
Calf Press 3
Calf Raises 2

Friday-Chest & Triceps
Flat BB 4
Incline DB 3
DB Flyes 3
Dips 4
CGBP 3
Overhead DB Extension 3
Reverse Grip Pushdowns 1 (Drop Set)

 

[Jim2542]

No DL?

 

[toddmuelheim]

No DL?

I 2nd that concern. Also, maybe post the weights that you've been stuck at for a while...might help decide what type of program and amount of volume you should be working with.

 

[Shoota]

I 2nd that concern. Also, maybe post the weights that you've been stuck at for a while...might help decide what type of program and amount of volume you should be working with.

Back & Biceps
BB Rows 4 - 135x6(Current weight)
Wide Grip Pullups 4
TBar Rows 3
Reverse Pulldowns 3
Seated DB Curls 4 - 35x8 (Current weight)
Chin-Ups 2
Hammer Curls 2
Preacher Curls 3

Shoulders
Military Press 4 - 135x4 (Current weight)
Arnold Press 3
DB Side Raises 3 (Super w/ Front)
Face Pulls 3
DB Shrugs 4 (Super w/ Upright)

Legs
Squats 4 - 225x6 (Current weight)
Front Squats 3
Leg Extensions 3
Leg Curls 3
Back Extension 3
Calf Press 3
Calf Raises 2

Chest & Triceps
Flat BB 4 185x4 (Current weight and biggest struggle)
Incline DB 3 - 70x5 (Current weight)
DB Flyes 3
Dips 4
CGBP 3 - 135x5 (Current weight)
Overhead DB Extension 3
Reverse Grip Pushdowns 1 (Drop Set)

 

[Shoota]

And about the DL concern i have no one to check my form and im not sure if I do it correctly so id rather just not use it then hurt myself

 

[toddmuelheim]

Back & Biceps
BB Rows 4 - 135x6(Current weight)
Wide Grip Pullups 4
TBar Rows 3
Reverse Pulldowns 3
Seated DB Curls 4 - 35x8 (Current weight)
Chin-Ups 2
Hammer Curls 2
Preacher Curls 3

Shoulders
Military Press 4 - 135x4 (Current weight)
Arnold Press 3
DB Side Raises 3 (Super w/ Front)
Face Pulls 3
DB Shrugs 4 (Super w/ Upright)

Legs
Squats 4 - 225x6 (Current weight)
Front Squats 3
Leg Extensions 3
Leg Curls 3
Back Extension 3
Calf Press 3
Calf Raises 2

Chest & Triceps
Flat BB 4 185x4 (Current weight and biggest struggle)
Incline DB 3 - 70x5 (Current weight)
DB Flyes 3
Dips 4
CGBP 3 - 135x5 (Current weight)
Overhead DB Extension 3
Reverse Grip Pushdowns 1 (Drop Set)

For where you're at, and if you're looking for size and strength you might want to check out 5/3/1 or starting strength for a while and build up your strength base.

 

[Shoota]

I was thinking of doing the 5/3/1 but idk my maxes and after coming back from 2 weeks off and doing them it wouldnt be correct so im trying to do a split for now

 

[Jim2542]

I was thinking of doing the 5/3/1 but idk my maxes and after coming back from 2 weeks off and doing them it wouldnt be correct so im trying to do a split for now

Sounds like an excuse. Just Max out and do the program. Quit looking for excuses to not work hard.

 

[broda]

2 weeks off should realistically be nothing in terms of strength loss as long as your nutrition was decent anyway.