Monday - Chest and biceps Incline db press x 4(sets) Incline bb press x4 decline bb press x4 flat bb press x 4 Cable cross over x 4 Ez bb curl x 4 Olympic bb curl x4 Db curl x 4 ( sometimes can't finish it )
Wednesday - Back and tricep Deadlift x 4 BB row x 4 Chin up x 4 Skull crusher x4 Tricep pulldown or whatever you call it x4 Dip x 4
Friday- shoulder and bicep Arnold db press x 4 Shoulder BB press (smith) x4 Fly reversed x4 cable rear delt row x4 Upright row x4 BB curl x4 Db curl x4
Sunday - Legs BB calves raise x6 seated calves raise x4 Squat x 4 leg press x3 Straight leg deadflit x 4 Leg curl x3 Seated leg curl x3 Inner thigh machine x3
now I didn't post reps. I basically increase weights for each reps and the reps gets fewer. So critique my routine please.
My training goal is to build mass on my body. I wanna look kinda big not too big though. I'm 5'11" and 153lbs. Over the 5 months I did gain 13 lbs and little mass but progress is not that good. Yea I definitely wanna be up to 175-180lbs. And have nice upper and lower body.
1.) Unless you're just starting out, do less volume for each muscle-group. I.e. do one exercise (i.e. 3 sets) of biceps curls, but do enough weight so that you don't need to do 3 different curling exercises.
2.) You've got too much pushing (i.e. bench-press, overhead press, triceps-extensions, etc) and not enough pulling (Rowing, chin-ups, etc.) You should have a one-to-one ratio. Drop a few of the bench-press equivalents. Also, try doing weighted chin-ups/dips. You'll get more bang for your time.
3.) Every workout should start with squatting or deadlifting. Working big muscles like your glutes, quads and hamstrings will stimulate your endocrine system to produce more growth hormone than working, say, your biceps. Its like free, natural steroids!
4.) You might want to think about switching it up to do more full-body routines, and not just 1-2 body-parts per day. I.e. go for squatting/benching/pressing on one workout, then deadlifting/rowing/curling
I am going to beat a dead horse and say that you should focus more on the core lifts. It looks to me like you have a lot of auxiliary lifts in this program. I think you should look into CW's 10x3 program or Dan John's OLAD program. You said that your gains are stagnant, so you need to try something different. I picked these two because they seem to be totally different then what you are doing.
Instead of spending all the time multiple lifts, you should really take your time to perfect the core ones. If you want me to help you more, PM me. BTW, it requires A LOT of work to be gain weight and become huge. So get in the mindset that you want to be huge and when you reach your goal, you can change things.