I am confused on the quality of my workout schedule. ive been using it for the past 3 months and i definitely need a change since the gains are slowing down. I workout for strength and hypertrophy. Im not sure if my schedule is too much or too little. I workout 6 days a week and so far do occasional cardio. I feel like my workout time is too long and that my schedule is off balance. I average about 75-90 minutes in the gym a day. I take no supplements except whey protein.
almost all my workouts increase in weight as i do more sets.
Day 1-Chest + Triceps
Flat bench 135x10, 155x8 165x6 175x4 165x6 155x8
Incline bench 135x8 145x6 145x5 155x4
decline bench 135x10 145x8 155x6 155x5
cable crossovers 100x12 120x10 140x8 160x6
close grip bench 135x4 (5 sets)
bodyweight dips 14,13,12
skullcrushers 75x8 ( 4 sets)
tricep extensions 130x12 140x10 150x8
Day 2-Shoulders + Biceps
Dumbell military 50x10 50x9 50x8 50x7
Lateral raises 25x10 ( 3 sets)
Front raises 25x8 (3 sets)
rear delt fly 105x12 120x10 135x8
Alternating hammer curls 35x10 ( 3 sets)
Barbell curls 65x12 75x8 85x5 75x7 65x11
machine preachers idk weight 3 sets till failure increasing weight
Day 3-Legs + back + abs
-legs are a lot of reps cause i play recreational hockey so i need to move.
squats 45x20 65x20 85x20 105x20 125x20
leg press 240x20 360x12 360x11 360x10
leg extensions 240x15 ( 3 sets)
calf raises 60x20 80x18 100x16 120x14 140x10
pulldowns 140x12 150x10 160x8 170x6
cable rows 110x12 120x10 130x8 140x6
dumbell shrugs 65x15 ( 3 sets)
hyperextensions 20 reps 3 sets
20 minutes nonstop abs. ab training is constantly changing so im good with abs.
DAY 4 repeat day 1
DAY 5 repeat day 2
DAY 6 repeat day 3
DAY 7 break
I feel like my schedule is a mess even though its been working. please give any advice on sets/ reps exercises, the order of exercises. anything that can help please.
the weights on the exercises aren’t any high since ive been working out for about 2 years now. Im 17 6’1" weigh 185 lbs. The reason i dont do a lot fo weight for squats is cause ive had a spinal injury which is healed but it is not recommended to do heavy vertical loading. appreciate all your help guys.