routine check

[jock227]

Maki, and others could you check my routine make sure I am still hitting everything for gains. I was stagnant for 4 months-not gaining a pound after a 13 pound increase previously. I have added a couple hundred more calories to my diet, now I just want to make sure my lifting is in tact.

DAY1-CHEST/BACK
Barbell Flat Bench Press
140lbs 6reps
150 6 reps
160 4 reps

Barbell decline press
110 6 reps
120 5 reps
130 2 reps

BACK
Assisted Chins-gravitron
20lbs 6/6/6

Cable seated row
170lbs 6 reps
180 6/6 reps

Seated High Rows
110lbs 6 reps
115 5 reps
115 4 reps

** Have been on the same back routine for many months-thinking about switchin seated high rows for dumbell shrugs. What do you think?

DAY2-OFF

DAY3 LEGS

Barbell Squats
250lbs 6 reps
260 6 reps
260 6 reps

Lever seated Leg Press
330lbs 6 reps
340 6 reps
350 reps

Lever Lying Leg Curls
105lbs 6 reps
110 6 reps
115 3 reps

Seated Calve Raises
90lbs 8/8/8

DAY4-OFF

DAY5-Shoulder/tri/Bi

Dumbell Military Press
45lbs 6 reps
50 6 reps
50 4 reps

Lever Seated Lat Raises
120lbs 6/6/5

TRICEPS
Cable bar Pushdowns
140lbs 6/6/6

Overhead press
135lbs 6/6/4

BICEPS
Preacher Curls-Lever
90lbs 6/5/4

Dumbell Hammer Curls
35lbs 6reps
40 4 reps
40 4 reps

I tried changing some exercises in such as the barbell decline press, the barbell squats, dumbell military press, the tri routine-all to mix it up a bit. i'm 5'9 158 (on a good day) Lookin to gain at least another 10-15 pounds in the next year. Let me know what you think

[sysopt]

If your goals are more growth oriented, I think you should up the rep scheme a bit. Maybe add a light set (drop set) for each major body part to draw blood into it. Overall looks basic and effective.

[Maki Riddington]

Originally posted by jock227
Maki, and others could you check my routine make sure I am still hitting everything for gains. I was stagnant for 4 months-not gaining a pound after a 13 pound increase previously. I have added a couple hundred more calories to my diet, now I just want to make sure my lifting is in tact.

DAY1-CHEST/BACK
Barbell Flat Bench Press
140lbs 6reps
150 6 reps
160 4 reps

Barbell decline press
110 6 reps
120 5 reps
130 2 reps

BACK
Assisted Chins-gravitron
20lbs 6/6/6

Cable seated row
170lbs 6 reps
180 6/6 reps

Seated High Rows
110lbs 6 reps
115 5 reps
115 4 reps

** Have been on the same back routine for many months-thinking about switchin seated high rows for dumbell shrugs. What do you think?

DAY2-OFF

DAY3 LEGS

Barbell Squats
250lbs 6 reps
260 6 reps
260 6 reps

Lever seated Leg Press
330lbs 6 reps
340 6 reps
350 reps

Lever Lying Leg Curls
105lbs 6 reps
110 6 reps
115 3 reps

Seated Calve Raises
90lbs 8/8/8

DAY4-OFF

DAY5-Shoulder/tri/Bi

Dumbell Military Press
45lbs 6 reps
50 6 reps
50 4 reps

Lever Seated Lat Raises
120lbs 6/6/5

TRICEPS
Cable bar Pushdowns
140lbs 6/6/6

Overhead press
135lbs 6/6/4

BICEPS
Preacher Curls-Lever
90lbs 6/5/4

Dumbell Hammer Curls
35lbs 6reps
40 4 reps
40 4 reps

I tried changing some exercises in such as the barbell decline press, the barbell squats, dumbell military press, the tri routine-all to mix it up a bit. i'm 5'9 158 (on a good day) Lookin to gain at least another 10-15 pounds in the next year. Let me know what you think

*** In all honesty I can't say much because I don't know what your previous routine is. I will say though, that I prefer higher reps mixed with some lower reps.
Try doing 12 reps then doing 6 for your next set and then doing a back off set for your last set. The back of set is as many reps as you can with about 65-70% of your 1RM.