T Nation

Changing Training Routine.

I am a man of routine. Here is what I do 3 times a week for the past couple years- only the dumbbells’ weight was increasing (now it’s 48 pounds per db)

Dumbbell shoulder press (seated)

1 - 10
1 - 10
1 - 15
1 - 15

Dumbbell bicep curl (seated)

1 - 10
1 - 10
1 - 10
1 - 10

Standing Dumbbell Straight-Arm Front Raise (I hold a dumbbell vertically with both arms)

1 - 15
1 - 15
1 - 20
1 - 20

Dumbbell flyes

1 - 15
1 - 20
1 - 25
1 - 30

Abdomen bench crunches

1 - 15
1 - 15
1 - 20
1 - 20

Dumbbell side bend

1 - 15
1 - 15
1 - 15
1 - 15

Just recently I’ve added squats - they are just bodyweight.

1 - 20
1 - 20
1 - 20
1 - 20

For the first year and a half I was just glad I can make myself work out regularly - earlier I gave up after 2-3 month of excercise.

Now I feel I’m in - and it’s time for changes.

For the past 5 month I consume app. 150 grams of protein powder and for the last couple month I add 5 gr BCC and 5 gr glutamine to each of my 3 daily protein shakes.

My main goals is body transformation - more muscle, less fat.
Having VERY heavy muscles is not a priority.

I’d appreciate any sound advice. Where to move, what to do now?