Hit a huge plateau. need guideance

[bobistheman]

I have stopped all of my gains for over 2 months and I am sick of it. I created this routine myself and I need to know what you guys think of it. if you think it is ok I will be starting it next monday. thanks

5X5 Routine


Monday: Chest, Triceps

Bench Press 5X5
Incline dumbbell press 2X 8-10
Incline flyes 2X 8-10
Skull Crushers 2X 8-10
Dips 2X 8-10

Tuesday: Rest

Wednesday: Back, Shoulders, Biceps

Deadlift 5X5
Pullups /chin ups 2X 8-10
Latt pull 2X 8-10
Dumbell row 1X 8-10
Dumbell shoulder Press 2X8-10
Barbell curl 2X8-10

Thursday: Optional / rest

Cardio 20-30 minutes
Abs

Friday: Legs

Squat 5X5
Leg press 3X8-10
Leg extensions 2X8-10
Seated leg curl 2X8-10
Calf raises 2X8-10

 

[Skarhead1]

I would have more rest inbetween a deadlift and squat day. DL still uses a lot of legs. The rest looks Ok tthough give it a whirl.

 

[Phil9999]

just 2 sets for shoulders?

 

[Aztech]

just 2 sets for shoulders?

I do zero shoulder exercises. They get worked well with benching motions.

I would not do the deads and squats so close as that would be quite tough on the cns.

 

[TheMilkMan]

i always do squats before deads in my regime... an old man at my gym told me to do it this way for one reason...
if you fail doing deadlifts you just drop the weight, if you fail during squats you crush yourself... and if your body is even slightly fatigued from doing deadlifts before squats you will be more likely to fail

 

[Phil9999]

I do zero shoulder exercises. They get worked well with benching motions.

I would not do the deads and squats so close as that would be quite tough on the cns.

I can understand that to an extent as i developed decent* shoulders before i learned how to work them properly which i believe is from doing heavy bench presses. Are your shoulders in proportion to the rest of ur body?

 

[Aztech]

I can understand that to an extent as i developed decent* shoulders before i learned how to work them properly which i believe is from doing heavy bench presses. Are your shoulders in proportion to the rest of ur body?

they are decent...but by no means missing.

 

[TheMilkMan]

they are decent...but by no means missing.

impressively proportional, good job man

imho shoulders could use a little bit of direct work

 

[Skarhead1]

i do zero sets of shoulders as well.... two days of pressing movements a week and mine r swoled up

 

[TheMilkMan]

i do zero sets of shoulders as well.... two days of pressing movements a week and mine r swoled up

i'm amazed by that, the more people I talk to the more they say that

Skar... are you more of a BB or PL, cuz from what I remember you do a bunch of PLing and because of that I can see why the delts don't get hit directly

 

[bobistheman]

what if every week I rotate whether or not I do deadlifts or Squats ? Or maybe I should just push fridays Workout to Saturday ? what would you suggest ?

 

[879654]

what if every week I rotate whether or not I do deadlifts or Squats ? Or maybe I should just push fridays Workout to Saturday ? what would you suggest ?

You'll be maximizing your effort by doing both with enough rest in between.