looking for a new routine...

[Gettinripped]

okay guys,
i've been hitting the same routine for a while now. I'm looking to change things up and spark some new growth.

i'm currently 34yo @ 5'9" & 175-178lbs. BF is about 15-16%. Been working out for about 4 years steady. I'm not on any AAS just Purecee, Redblast, Beta-A, and AIFM. My diet has been about 2800 cals at 40/30/30 macros. I've been maintaining this for about 6 mos. too.

I'm looking to put some size on naturally. I've got plenty of gear but not considering running it now. I'm going to start increasing my cals 500 per day for 30 days at a time to see how many cals I need to start growing again.

My current plan is something like this

Monday- Legs
Tuesday- Back & Bi's
Wed-Off
Thurs-Chest & Tri's
Friday-Shoulders & Traps

I'll hit Saturdays every other one along with a Wed every now and then, Those days I hit abs & calves.

I've been super setting 4-5 exercises per body part with the 15-12-10-8 rep ranges progressing the weight up. Meaning if it's back and bi's, I'll super set pull downs with curls or something like that. I don't super set DL's though.

I do DL's but have to be careful as I have a bad lower back. I can't do squats because of Osgood Schlatter's in my knees. I can do leg presses, 1/3 range leg extensions, curls.

my current exercises include bent over BB rows, dumbell work, barbell work, incline, decline, cable machines. I don't really like machine work. I work out alone so I use dumbbells more than anything else. I don't do the same exercises week after week just same rep ranges and super setting.

I need to be in and out of the gym in no more than 1 to 1.25 hours, thus the reason for SS. Rest periods are usually no more than 1-2 mins. I've been doing 12-15 mins steady HR cardio after lifting too.

I drink 1 scoop of ON 100% Whey preWO(24 grams) and 2 scoops PWO. I have not been hitting the carbs post cause I've been trying to keep the abs. Carbs pre and post will definately be in the new plan.


i think that covers most if what will be needed to assess my situation.

if I've missed anything, please let me know.

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[DrewDog]

this is a BB program from another board.

you can modify it to meet your req's, though the less mod's the better as this has been shown to work in its current form

Mon - Legs
4 sets leg ext 10-15reps
4 sets squat 6-10 reps
3 sets leg press 10-12 reps
4 sets leg curl 10-12reps
3 set db stiff legged or walking lunges

Tues - Chest
4 sets incline db or barbell 8-12
3 sets flat db or barbell 8-12
3 sets db fly or machine 12-12 reps
2 sets weighted dips

WED OFF

thur - back
bodyweight pullups 4 sets upto 15
bent over row barbell or db 4 sets 8-12
front pulldown wide or narrow (switch it up) 3 sets 8-10
cable row 3 sets 6-10
behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

fri - shoulders/arm
3 sets db press or front military 8-10
3 sets side laterals 10-12
3 sets reaer lateral machine or db 10-12
6 sets shrugs behind the back for 3 sets and too the front for 3

tris
3 sets 10-15 rope pushdown
3 sets french curl bar or machine 6-10
3 sets reversed push down (palms facing) 8-10

bis
3 sets barbell curl or cambered bar 8-12
3 sets preacher machine or db/barbell 8-12
2 sets hammer curl db or rope 10-15
wrist curls 13-20 reps 2 sets
Do abs mon & thur

Do calves tue & fri

Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.

this is his diet as well, adjust to meet your caloric req's

DIET

meal 1
6 eggwhites 2 yolks
3/4 cup oatmeal water or 1% milk
one scoop whey protein
meal2
can of tuna
1/2 cup rice
light italian dressing(olive oil)
meal 3
6-8oz chicken
5oz sweet potato
1/2 cup green beans
1 tbsp peanut butter
meal 4
1 can of tuna
1/2 cup rice
light italian (olive oil)
train
meal 5
2 scoops whey, 1 gatorade
meal 6
6-8oz sirloin or steak
large dinner salad with red wine vinegar/olive oil

[Sue Me]

I am in and out in 45 minutes (unless I tack on cardio), and I switched back to full-body workouts at the beginning of the summer and think I respond better to it (I'm natty).

Might be something you might want to consider, especially if you have been running a back/chest/legs kind of split for awhile.

[GTLifter]

the routine/diet that DrewDog posted works very well

[GFH]

Originally Posted by GTLifter

the routine/diet that DrewDog posted works very well

2nd that