First of all I love the site and have been lurking for a long time, great advice.
I am 20, 6’1 167 pounds and I have been doing this program for the past 3 months, when I first started I was getting great results but now it feels like i’m not gaining like I used to. How can I tweak my program for the best results.
I am trying to bulk right now and am eating 3500 calories a day.
I want to reach 220 pounds before I start cutting.
day 1 back
A1 : 3x10 Lat Pull down
A2: 3x10 upright row
B1:Bent over rows 3x10
B2: Deadlift 3x to failure
I can only do 2 pullups in a row so I don’t incorporate them.
day 2 chest
A1: 3x8 flat bench press
A2: 3x10 dumbell fly
B1: 3x6 incline bench press
B2: 3x10 Upright dumbell fly machine
Day 3 biceps and triceps
A1: 3x10 preacher curls
A2 : 3x 10 tricep extensions
B1:3x10 dumbell curls
B2:3x10 dumbell kickbacks
And then usually 4x10 of reverse grip pushdowns using a bar
Day 4 shoulders
A1: 3x10 reverse dumbell fly
A2: 3x8 dumbell shoulder press
B1:3x8 barbell shoulder press front grip
B2:3x8 barbell shoulder press back wide grip
And usually 3x10 shrugs afterwards
Day 5 Legs
B1: calf raises 3x10
B2: Leg press 3x8
My leg routine is a little lacking, mountain biking is pretty popular where I live and I hit the trails for fun on weekends so my legs are more developed than my upper body.
All help is greatly appreciated thank you!