Advice at training program.

[MrChocoLate]

Hi all.I will tell you my training program in order to hear your advice and make it better with your help.
I am happy to hear all your opinions and advice.

Well lets start

Monday
Bicep-shoulders with traps


Tuesday
Tricep-Chest-abs


Wednesday
Back-calf


Thursday
Legs only-abs-No calves.


And at fridays i am doing my weak muscle teams or the teams i want to grow more. Like bicep-calves or shoulders-traps-tricep and etc.

From Monday to Thursday i am doing 4 exercises per muscle team 2-3 mins break from exercise to exercise and almost 1 min from set to set.From a muscle team to another i am doing 4-5 mins.For example 4-5mins break from biceps to shoulders.
At Fridays i am doing 3 exercises per muscle team with the same breaks.My goal is bulking.What you say guys ?

 

[jimbuick]

That's a split not a routine.

Post up the whole routine man. Exercises, sets, reps, all of it.

Also how long have you been lifting and what are your current maxes?

 

[MrChocoLate]

Well it is dificult for me to name all exercises cause i dont know their names in english cause i am from greece.And also i change exercises every 5-6 weeks for better results. Now a litle more details are 4 sets in every exercise for 10 reps its set exept the last one in which i do 6-10 cause i put more kilos. In bench press my much are 100 kilos for 3 pers. Squats 180 kilos for 15 reps.I havent triend more at squats for lower reps.Deadlifts 150 kilos for 2 reps.
I have been lifting for 1.5 years.I am 1.70 tall and 77 kilos.

 

[benmayro]

You need a proven program. I do not recondmend switching up every 5-6weeks for "better results" Some programs, that are known for their success, are best ran from 6 months to a year.

 

[MrChocoLate]

Yeah you are right but when i change exercises i see more pump more pain more groth.I have been using the same exrcises for my biceps for 2.5 months and they were stucked but when i change them they groth more.

 

[Philshred]

Yeah you are right but when i change exercises i see more pump more pain more groth.I have been using the same exrcises for my biceps for 2.5 months and they were stucked but when i change them they groth more.

As long as your routine follows progressive overload I don't see why you would plateau. As mentioned before using a proven program would be your best bet and emphasize your lagging body parts here and there.

 

[MrChocoLate]

What you mean by proven program?

 

[jimbuick]

What you mean by proven program?

Defrancostraining westside for skinny bastards, wendlers 5/3/1, Layne Norton's PHAT.

 

[Philshred]

Defrancostraining westside for skinny bastards, wendlers 5/3/1, Layne Norton's PHAT.

Thanks for that Jim!