After reading tons of workout routines here I find little information about lifting routines for over fifty lifters with 1 hour per day time limits.
I've been lifting seriously for over 5 years in my home gym. I've been somewhat successful in that I've increased mass from 125 to 162 in that time. Problem is that I've reached a plateau and stagnated using my old routines.
Please help me put together new lifting routines keeping in mind that I want to keep workouts limited to 1 hour and performed 7 days a week. Time constraints and demands make this impossible to change.
Here are my pyramid type routines that I use now:
Day 1: BB Flat Bench
145x10,165x5,185x5,205x5,225x5,245x1,225x5, 205x5,185x5,165x5,145x10
Day 2: Squat
145x5,165x5,185x5,205x5,225x5,195x5,185x5
Day 3: BB Curls
70x5,80x5,80x5,90x5,90x5,100x5,100x5
Close Grip BB Bench
145x10,165x8,185x6,205x5,185x5,165x5,145x5
Day 4: BB Incline Press
145x5,165x5,175x5,185x5,175x5,165x5,155x5
Day 5: Standing Press
85x10,95x5,105x5,115x5,125x5,135x1,115x5, 115x5
Day 6: Weighted Dips
165x10, +50x8,+50x8,+75x8,+75x8,+75x8
Close Grip BB Bench
145x10,165x8,185x6,205x5,185x5,165x5,145x5
Day 7: BB Rows
185x5, 185x5, 195x5, 195x5, 195x5
Deadlift
255x5,275x5,295x5,305x5,295x5
I do add miscellaneous abdominal work from time to time along with concentration work on muscles I feel are lagging.
As you can see these are pretty boring and limited. Any and all suggestions are welcome.
I've been lifting seriously for over 5 years in my home gym. I've been somewhat successful in that I've increased mass from 125 to 162 in that time. Problem is that I've reached a plateau and stagnated using my old routines.
Please help me put together new lifting routines keeping in mind that I want to keep workouts limited to 1 hour and performed 7 days a week. Time constraints and demands make this impossible to change.
Here are my pyramid type routines that I use now:
Day 1: BB Flat Bench
145x10,165x5,185x5,205x5,225x5,245x1,225x5, 205x5,185x5,165x5,145x10
Day 2: Squat
145x5,165x5,185x5,205x5,225x5,195x5,185x5
Day 3: BB Curls
70x5,80x5,80x5,90x5,90x5,100x5,100x5
Close Grip BB Bench
145x10,165x8,185x6,205x5,185x5,165x5,145x5
Day 4: BB Incline Press
145x5,165x5,175x5,185x5,175x5,165x5,155x5
Day 5: Standing Press
85x10,95x5,105x5,115x5,125x5,135x1,115x5, 115x5
Day 6: Weighted Dips
165x10, +50x8,+50x8,+75x8,+75x8,+75x8
Close Grip BB Bench
145x10,165x8,185x6,205x5,185x5,165x5,145x5
Day 7: BB Rows
185x5, 185x5, 195x5, 195x5, 195x5
Deadlift
255x5,275x5,295x5,305x5,295x5
I do add miscellaneous abdominal work from time to time along with concentration work on muscles I feel are lagging.
As you can see these are pretty boring and limited. Any and all suggestions are welcome.