Good morning everyone. I've been following the same training protocol for a really long time and I think it's time for a change. I've always been trying to bulk and add on more muscle. My goals really haven't changed; other then finally want to have definition to my abs and better cardio. Below are my workouts. I usually stay within the 6-10 rep range with moderate/heavy weight. I like to pyramid up.
-Flat BB bench: warmup 135 for 3 sets. 185 for 8 reps. 225 for 6 reps.
-Flat DB bench: 100's for 8 reps. 110 for 6. 120 for 4. maybe another set of 120
-Dip machine leaning forward (for decline since we have no decline bench) 180 for 6-8 reps, 3 sets.
-Low Cable Fly (for decline pecs): 25 on each side, 8 reps for 3 sets
-Incline DB press: 100 for 6 reps, 3 sets
-Incline DB fly: 35's for 6-8 reps, 3 sets
**I alternate incline flys with regular pec deck machine each week**
-Rope Pulldowns: 55lbs for 6-8 reps, 3 sets
-Seated behind the neck DB press: 70lb, 6-8, 3 sets
-Reverse grip one arm cable pulldown: 20lbs, 6-8, 3 sets
One mile on the elliptical at a moderate pace.
-Deadlift: 3 sets of 135 warmup, 10-12 reps. 225 x 6reps/ 2 or 3 sets. 275 x 4reps/1 set. I could deadlift more but I've really been trying to focus on proper form and not rounding my back.
-Cable Row: 150lbs 6-8 reps. 200 lbs 6 reps x 3 sets
-Bent over reverse grip BB row: 135lbs 6-8 reps, 3 sets
-One Arm DB Row: 100s' for 6-8, 3 sets
-Lat Pulldown: 150lbs warmup 10 reps. 180lbs 6-8 reps, 2 sets. 200lbs 6 reps, 1 set
-Straight Arm Pulldown: 40lbs, 10 reps, 3 sets
**I alternate bent over reverse grip BB with one arm DB rows each week**
-DB curls: 35lbs warmup. 50lbs, 6-8 reps for 2 sets. 55lbs 4 reps, 1 set
-Widegrip EZ bar curl: 70lbs, 6-8 reps, 3 sets
-Closegrip EZ bar curl: 90lbs, 6-8 reps, 3 sets.
-Leg raises, 10 reps, 3 sets.
-Knee's to chest during raise: 10 reps, 3 sets.
-Planks. Hold for as long as I can. Usually 20-30 seconds. 4 sets
-Rope crunches: 55lbs, 15-20 reps, 4 sets
-Warmup with 15 or 17.5lb dumbells doing front raises and side raises for 3 sets.
-Standing BB Shoulder Press: 25's on each side + plus bar = 95lbs. 6-8 reps 2 sets. 135lbs for 4-6 reps, 3 sets.
-Front DB raises: 35's for 6-8 reps, 2 sets. 40's for 4-6 reps, 2 sets
-Side Cable Raises: 20 or 25lbs on stack, 6-8 reps, 3 sets.
-Triangle Trap Bar Shrugs: 45s on each side, 10 reps, 4 sets.
-BB Upright Rows: 95lbs (25's on each side), 6-8 reps, 3 sets. maybe put another 10 on each side, 4-6 reps.
-Smith BB Shrugs: 45's on each side, go to failure for 3 sets.
Legs/Light Bi's & Tri's/Abs
-Leg extensions: light warmup with each leg solo, 70lbs. 140lbs, 6-8 reps, 3 sets
-Laying Leg Curls: 120-130lbs, 3 sets
-Squats: warmup 135lbs for 3 sets. 185 for 6 reps, 3 sets. maybe 225 depending how I feel. Trying to focus on good form and going down deep.
Same arm exercises described above but only 2 exercises each (2 bi exercises, 2 tri exercises).
Saturday & Sunday
What do you guys think? I'm just tired of this routine and haven't been seeing much results over the past year; I think my body is just used to it. Currently 6'0 ft, 215lbs. Couldn't guess bodyfat but im a size 36 in the waist; very little/no definition in abs. As stated above, I would like to continue to add mass; but would like to see some ab definition at some point. I use to go to the gym 5 days a week; but I work long hours and I'm completely shot by the time I get home, which is why I've cut it down to 4 days a week.
I'm open to suggestions so please let me know what you think. Thanks in advance