upgrade or new routine?

randysavage

randysavage

Member

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[TD="class: webkit-line-content"]chest/tri
Decline Bench-----160x9 165x7 170x5[/TD]

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[TD="class: webkit-line-content"]Rope Pushdown ---130x9 135x7 140x6[/TD]

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[TD="class: webkit-line-content"]Incline Bench -----130x9 135x8 140x6[/TD]

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[TD="class: webkit-line-content"]Arnold Press ------30x9 35x8 40x6[/TD]

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[TD="class: webkit-line-content"]Flat DB Flyes -----25x10 30x8 35x6[/TD]

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[TD="class: webkit-line-content"]DB Skull Crusher --17.5x9 20x7 22.5x6[/TD]

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[TD="class: webkit-line-content"]Biceps/Back/Shoulders[/TD]

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[TD="class: webkit-line-content"]Wide Grip Lat Pulldown -----320x9 320x8 320x8[/TD]

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[TD="class: webkit-line-content"]BB Curl --------------------70x9 75x7 80x5[/TD]

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[TD="class: webkit-line-content"]DB Lateral Raises ----------22.5x9 25x7 30x5[/TD]

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[TD="class: webkit-line-content"]Bent Over BB Row----------140x9 145x7 150x5[/TD]

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[TD="class: webkit-line-content"]Shoulder Shrug-------------255x10 265x8 275x8[/TD]

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[TD="class: webkit-line-content"]Rear Delt Flyes-------------22.5x10 25x8 30x6[/TD]

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[TD="class: webkit-line-content"]Concentration Curl----------22.5x9 25x7 30x5[/TD]

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[TD="class: webkit-line-content"]Reverse BB Curl-------------50x9 55x7 60x5[/TD]

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[TD="class: webkit-line-content"]Legs[/TD]

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[TD="class: webkit-line-content"]Squats------------210x10 215x8 220x6[/TD]

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[TD="class: webkit-line-content"]SLDL--------------235x9 240x7 245x6[/TD]

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[TD="class: webkit-line-content"]DB Lunges---------50x9 5x7 52x5[/TD]

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[TD="class: webkit-line-content"]Lying Leg Curls-----85x9 90x7 95x5[/TD]

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[TD="class: webkit-line-content"]BB Calf Raise ------225x9 230x7 235x6[/TD]




Goal: Lean body mass, currently at 175 (6'2) final goal 210

This is what I've been doing for months now and its been working good. Increasing weight is really slowing down though. I do 3 sets with the weight going up and reps going down to get to my 5 rep max. When my 5 rep max gets to 6-7 I up every set. I fell like I have been doing this for way to long. I've made small changes throughout the time I've been using this like changing out exercises for the same muscles when I feel like its not working anymore. I like the layout of this plan, and I'm sure a lot of exercises would remain in any program but I think something needs to be reworked.

1. What could I do to mix things up on this routine? rearrange exercises?
2. What should I change with the rep/set scheme I've been using?
3. What are some other similar workout templates that I could follow?
4. Anything I've forgotten


Diet is ok, supplementation is in check too.


Any pro tips appreciated.

***** I workout at home so no machines*****

Here is where I stand today
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for your chest you are starting with declines???? might want to start with inclines or regular bench.. also why are you doing arnold presses for chest day?? that should be incorporated into shoulder day I would add 1more tri exercise
 
Decline press works more of your pec so I use that over flat bench, and the arnold is thrown in there because front delt is a synergist muscle most chest exercises use. Makes sense to me.
 
Dude one thing that people HATE to hear and do is to double check your form and drop the amoutn of weight... remember your muscles don't know about numbers... they will respond waaaay better to lower weight with excellent form and tempo rather than higher weight that has lost good form.

Not saying you have bad form, but I know with me once in a while I get stuck in a rut and once I am honest with myself I realize I've given up some of my good form... then I re-adjust, feel like a wuss cause my weights are much lower, but the gains start again... well worth it.
 
any one ever heard of doing repping like i doing now just backwards? Starting on my 5 rep max, lowering the weight 7 rep lowering the weight 9 rep.
 
If you've been doing this routine for a while, and have hit a plateau, then you might want to switch it up... I usually switch back and forth between more isolated programs (biceps, triceps, pecs, shoulders, lats, etc), and a more total body movement oriented program such as 5x5's.
 
not just the main lifts, the entire program, if you read the program, there's some ancillary exercises that you'd do like curls, tri extensions, dips, etc. basically, mostly big lifts, w/ a little bit of isolation.

I switch between lots of big lifts and little bit isolation, and lots of isolation, little bit of the big lifts. Keeps me balanced, and allows me to bring up some lagging pars when I need to. keeps the program mixed up as well so I can maintain progress to some degree.
 
I havent taken the time to read the posts on here, but from what I can see if you want to mix things up maybe go more days a week and split the body parts up more. Back shoulders and bis is alot together. I do shoulders and bi's on a day then back for a day. If you really want a good back i honeslty believe you have to give it it's own day. If you want some detailed workouts I'd be glad to help, but for now I have a few videos of workout routines that you can check out. Go to youtube and search HodgeTV and my vids will pop up.
 
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