i've been stuck in the same routine for a while now, and while i still see gains in strength, i know that i will need to change up my routine to see more noticeable gains in size, as well as strength.
i am 20 years old, attending college, 5'9 195lbs. my current routine is as follows:
monday:
hang clean
push jerk
shrug
bent over one arm row
wide grip pullup or lat pull
biceps choice
abs
tuesday:
bench press
squat
DB incline bench
stiff leg DL
triceps choice
abs
wednesday: rest
thursday:
hang clean @ 80% of monday's weight
DB shoulder press
upright row
wide grip pull ups
biceps
abs
friday:
incline bench press
front squat
DB flat bench press
leg curls
triceps choice
abs
reps progress from mostly 3x10 for the first month, into 10-8-6-4 and 3x5, and 8-6-4-3, and 3x3.
any help would be appreciated.
i am 20 years old, attending college, 5'9 195lbs. my current routine is as follows:
monday:
hang clean
push jerk
shrug
bent over one arm row
wide grip pullup or lat pull
biceps choice
abs
tuesday:
bench press
squat
DB incline bench
stiff leg DL
triceps choice
abs
wednesday: rest
thursday:
hang clean @ 80% of monday's weight
DB shoulder press
upright row
wide grip pull ups
biceps
abs
friday:
incline bench press
front squat
DB flat bench press
leg curls
triceps choice
abs
reps progress from mostly 3x10 for the first month, into 10-8-6-4 and 3x5, and 8-6-4-3, and 3x3.
any help would be appreciated.
