New Routine for size and strength

Shoota

New member
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 said:
No DL?
Click to expand...

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.
 
todd muelheim said:
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.
Click to expand...

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)
 
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
 
Shoota said:
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)
Click to expand...

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.
 
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
 
Shoota said:
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
Click to expand...

Sounds like an excuse. Just Max out and do the program. Quit looking for excuses to not work hard.
 
2 weeks off should realistically be nothing in terms of strength loss as long as your nutrition was decent anyway.
 
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