ecto-mesomorph body type. Help wanted

[Cheph]

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As the title says I'm an ecto-mesomorph and feel like I'm hitting a plateau. I was wondering if anyone would sharea good workout program for my body type.

Stats are:
200-205lb
30 years old
12-14% BF

I love going to the gym and I thinki might have been over training lately.

 

[joliver]

It depends on your goals. Strength...mass...lean...athleticism...aerobic capacity...etc. Each of these goals will have a different spin on what regimen you should follow.

 

[Cheph]

Looking to be around 210lb with 10% BF

 

[joliver]

Abs are made in the kitchen. So get your diet in check.

You aren't too far away from your goals. No one routine will accomplish any long term goal. Now this may sound vague, but the only thing you shouldn't do is over train. Keep your workout sets around 12-15 per workout, and use rep ranges from 6-12. Choose compound exercises over isolation exercises. Vary your routines often to prevent plateaus.

Now admittedly, that is the kindergarten of workout advice, but it has always served me well.

 

[Cheph]

Abs are made in the kitchen. So get your diet in check.

You aren't too far away from your goals. No one routine will accomplish any long term goal. Now this may sound vague, but the only thing you shouldn't do is over train. Keep your workout sets around 12-15 per workout, and use rep ranges from 6-12. Choose compound exercises over isolation exercises. Vary your routines often to prevent plateaus.

Now admittedly, that is the kindergarten of workout advice, but it has always served me well.

My diet is solid and I have good abs

 

[joliver]

It sounds like you are doing something right.

Plateaus are a product of not varying your intensity, workload, duration, and frequency. You change any of that, and you will push through it.

 

[Cheph]

I make changes weekly. Never same exact workout. My worry isi thinki have been over training and slowed down. So this weeki only worked out 3 days and about more sole lswolle it seems

 

[joliver]

What does your current routine for each body part look like?

 

[Cheph]

Mon: chest/tri
Incline (dbell, bar, machine)
Decline
Incline/decline fly or I use towers
Fly machine
Overhead rope pulls
Rope pull down
Skull crushers
Dips

Tue: back, bi
Hyper extensions
Wide grip rows
Lat pull downs
Wide grip pull ups
Bent over rows
Dead lifts
Curls (seated, standing or concentration)
Hammer curls
Ezbar curls
Preacher curls
Flat bar curls on tower

Wed:some shoulders, chest, traps, lats
Or whateveri feel I need to work on

Thursday: legs
Squat
Leg press
Stiff legged dead lifts
Seated or lying leg curls
Leg extensions
Calf press/raises

Friday: shoulders, traps
Lateral raises (standing, seated, machine)
Front raises
Arnold press
Military press
Rope or ezbar pulls
Shrugs

Abs I do every day or every other day