I need a new routine, Please Help

[DarkHrse99]

Hey guys I've been doing te same routine for 5 months now and I need a new one because I've been unable to add more weight on my bench and the rest of my bodyparts. I haven't gained a pound in over a month, and i don't thnk I' ve gotten any bigger eaither.

My routine as of now goes

Monday Bench and back
Tuesday Arms and shoulders
Wednesday Legs
Thursday Bench and back
Friday Arms and shoulders
Saturday Legs
Now in the last month only worked out a bodypart once a week to see if would do anything, But I think I got weaker doing it

So with that said, what would be a good routine for me to start gaining muscle and increasing my size and body weight.



Thanks Jason

[BlackandBlueLX]

First of all, I would need more information on your current routine. Such as how your working out those body parts, on those days. I know that myself, and several others on here can offer up a good routine, no doubt. But like I said, I think we need to evaluate what you're doing now, before we move on. Jot down your exact routine, or at least the exercises and sets/reps you're doing now.

Second, if you tried the the one body part a day route, and got weaker, could be a couple things. One, you weren't going all out. Two, you weren't doing the right exercises, and/or right amount of reps, or too few/many sets.... etc.

[DarkHrse99]

Here's Monday's routine

Cable flys, about 3 -4 sets at 10 reps
Flat bench press 3-4 sets at 10 reps finishing off the last one a 4 reps
incline bench with dumbbells 4 sets at 10 reps
Flys to finish it off 3 sets 10 reps
Lat pulldowns 3 sets 10 reps
Bent over rows 3 sets 10 reps


Tuesday routine

Machine curls 3-4 sets 10 reps
Concentration curls 3-4 sets 10 reps
Barbell curls 4 sets 10 reps
Skull crushers 4 sets 10 reps
cable press downs 4 sets 10 reps
Cable extentions 4 sets 10 reps
Then sometimes I do press downs with the rope instead ofthe Bar to work the tricep differently.
One arm cable press downs 3 sets 10 reps for each arm
Shrugs with barbell 3 sets 10 reps
shrugs with dumbells 3 sets 10 reps or what ever I can lift at the end

Wednesday routine

Squats 3 sets 10 rep
leg ext 3 sets 10 reps
Leg curls 3 sets 10 reps
calve raises 3 sets 15 reps

That's basically my routine but after wednesday I repeat until saturday then I start over on monday and do it all over again.


Thanks Jason

[White_lightning]

depends what you want to achieve.. i find beating the crap of a body part once a week ( except biceps) works for me and helps me grow.. here is my basic work out.

my routine:
monday: Shoulders/tris/cardio
tues: back/bi's/cardio
wed: legs/cardio
thurs: off
fri : off
sat : chest/biceps/cardio
sun: off

shoulders: side raises 3 x15-12
hammer strength military press machine 3-4 sets 12-8 reps
hammer strength behind neck press 3-4 sets 12-8 reps
reverse peck deck 3 sets 12 reps

triceps :
3 sets close grip bench 8-12 reps
3-4 sets skull crushers 8-12 reps
tricep pushdowns with narrow, wide and revese grip till failure.
one hand cable pushdowns.


Back :
3 sets behind neck pull downs ( light for warmup)
3 sets front pull downs
4-6 sets Hammer strength single arm rows, 12-6 reps.

biceps : (tuesday)
standing dumbell curls 3-4 sets 6-12 reps
standing dumbell hammer curls 3-4 x6-12
reverse grip cable curls 3 sets 10-12 reps.

Wed : legs
4platesx20
6platex16
8 plates x10,8,8
6 plates x 12
4 plates x 10 widestance switch to narrow 10 reps
4 plates x 10 widestance switch to narrow 10 reps
4 plates x 10 widestance switch to narrow 10 reps



leg extensions. 4-5 setsx8-12

seated hamstring curls.. 4-5 sets x 8-12
6 sets of donkeys ..x12


chest:
5 sets flat bench ( 2 warm up 3 work) 15-8 reps on work sets
Incline dumbell press 3x6-15
decline hammer strength machine 3x12-20
chest press drop sets.
Arms ( sat) Concentrated curls 3x8-12
consentrated hammers 3x8-12
reverse gril cable curls 3xfailure
machine preacher curl 3x8-12


i try to do 35-40 min cardio 4 times a week.

[DarkHrse99]

Nice routine, thanks for posting it, I might have to give that one a try.


Does anyone else have a good routine that works for them?

[vetkilr]

Thats a good routine.

I believe in working for one body part at a time.
By that I mean do your normal thing that works for your body,but then looking at yourselve and deciding on what this month you want bigger.
If you want a bigger top chest.
Change the chest workout to reflect that.
For instance start with Dumbell incline Bench and kill it.
Then go to Flat Bench and then cable crossover,then finish with incline flyes.
I like during this time to work the area I want bigger twice a week.
First being heavy low reps to go deep,the second latter in the week a higher more burning rep range to define it.

Works with all body parts.


Or:

Do supersets on the two muscles you are working out.
Another way to shock them.

For instance you do Chest/back on monday.
Try these and it will kill you,remember to keep the pace faster and youll burn some good cals also.
Always do one 15-20 light weight warmup reps to get ready for all the muscle groups youll be working out!!!
Flat bench:
Warmup 15-20reps with both exercises!!!
1st set:
Flat bench 12reps with the most weight you can push to get there or go one beyond it you can.
Follow up with:
Cable pull for back(Row):
1st set:
Row 12 reps to max you can handle!!!One more if you can.


2nd set:
Flat bench most weight you can for 12 reps or go one more
Follow up with Rows:
2nd set 12 reps with most you can handle or one more.

Now go to incline dumbells:
1st Set:
Most weight you can handle for 12 reps(It will be lower than normal because of the pace you are keeping)Go down 10-20lbs lower than normal.
Follow up with:
Cable Pulldowns to the front of your chest:
1st Set:
Same 12 reps most you can do.
One more set of each:
Incline 12 reps most you can do.
Follow up with:
Cablepull to front 12 reps most you can do.

Now go to Cablecrossovers:
1st Set:
Same 12 reps most you can do.
Follow up with Single arm dumbell rows:
12 Reps most you can do.
2nd Set:
Repeat each with 12Reps most you can do.

Now go right to a pull up bar:
Do as many as you can wide grip.

Follow up with as many Dips as you can.

Repeat for last Set and YOUR DONE!!!!!!!!!!!!!!!!

You will hurt for 3 days and love it!!!
Do this once a week for a month,then go back to your other routine and see how much you have gained!!!You see more than likly you can go a few more reps with the same weight you use too.Great endurance helper and now go up on the weight and your old routine for a couple months and then repeat this again!!

Rember keep the pace up ,but dont pass out.The first time I did this with a Friend(ie.. stronger than me)I had to go outside and throwup..........Got to love a good workout!!!!!!!!!


:D

[DarkHrse99]

Wow, I might start that routine starting next month

Thanks

[vetkilr]

No prob!

Now if I could make my car fastr Id be OK:D