I consider myself a beginner in weight training and would like if some of the more experienced members of this forum could critique my training program. In the first six weeks of training I think I gained good results, but now (after about 12 weeks of training) I seem to have reached a plateau with no real difference in my physique. Your help will be greatly appreciated.
My weekly split allows me to hit each muscle group twice per week but with 3 days recuperation between each workout (I don’t think once a week for a muscle group is intense enough for me):
Monday - Chest, Biceps, Triceps
Tuesday - Off
Wednesday - Shoulders, Back, Abs
Thursday - Off
Friday - Chest, Biceps, Triceps
Saturday - Off
Sunday - Shoulders, Back, Abs
I rest 60 seconds between sets, and 30 seconds between each exercise.
Workout 1 - Chest, Biceps, Triceps, performed in the following order:
Flat Bench Press 3 sets/10 reps
Barbell Biceps Curl (21s) 3 sets/10 reps
Triceps Cable Pulldown 3 sets/10 reps
Incline Chest Press 3 sets/10 reps
EZ Bar Biceps Curl 3 sets/10 reps
Dips 3 sets/until failure on each set
Flat Bench Flys 3 sets/10 reps
Hammer Curl 3 sets/10 reps
Workout 2 - Shoulders, Back, Abs, performed in the following order:
Standing Behind-the-neck Press 3 sets/10 reps
Lat Pulldown 3 sets/10 reps
Front Barbell Raise 3 sets/10 reps
Upper Back Machine 3 sets/10 reps
Upright Row 3 sets/10 reps
Seated Row 3 sets/10 reps
Dumbbell Side Lateral Raise 3 sets/10 reps
Traditional Crunch 3 sets/maximum reps per set
Leg Raises 3 sets/maximum reps per set
Reverse Crunches 3 sets/maximum reps per set
Back Extension 3 sets/10 reps
I try to get 130 g of protein and 3000 calories per day. I also take two protein shakes (One Stop by Reflex) per day, this stuff is great cuz it also has creatine, BCAAs, and zinc.
I go swimming once per week for about 30 minutes. Also 5 minutes warm-up on a treadmill before weight training.