i need any advice on changing my workout for a month or two.i currently am doing three on one off then repeating.currently i am doing chest,shoulders and triceps. next day i am doing back and biceps and third day legs.i have noticed that by the time i get to legs i am wore out and really sore. it makes it harder to get a really great leg workout.i do alternate heavy and light days as well.
i was thinking of going to something like this…
monday, legs… 3 sets of wide stance squats,deadlifts,leg press,leg extension,stiff legged deadlifts(2 sets),calves.
wed.- back… bent over rows,pulldowns(wide),narrow pulldowns,rows,dumbell rows. then throw in some abs.
thursday-shoulders and traps. side laterals,shoulder press,rear laterals,rear delt machine,single arm laterals. traps-shrugs in front and in back.
friday- biceps hamstrings and calves.
straight bar curls,machine curls,dumbell curls and hammer curls.then forearm curls. hamstring- reverse leg curls,hamstring machine,stiff legged deadlifts.calves.
sat.- chest and triceps. flat bench,incline bench,flies,maybe some peck deck. triceps- weighted dips,skull crushers,tricep extensions,revers tricep extensions.
i try to switch up once in a while with heavy days(3-6 reps)and light days (8-12 reps.)i have been working out for about a year now. stats are 5-6 162 pounds. i eat between 220-250 grams of protien a day. i try to eat fairly clean, but i am trying to bulk so i am not real strict now. any advice would be great. thanx .