need a new workout

[little1]

need to shock my body.. here is what im doing now.

mon
chest
flat bench 12,10,8,6 up weight every set
incline db 12,10,8,6 "
flys 10,10,10 up weight
dips

tri
tri push downs 10,10,10,10 up weight
skull crushers 10 10 10 10
one arm pull downs 10 10 10 10 up weight

tue
back
deadlift 8,8,8,8 up weight
t row 10 10 10 10 "
lat pull 10 10 10 10 "
row 10 10 10 10 "

bi
straight bar 10 10 10 10 up weight
incline db 10 10 10 10 "
preacher 8 8 8 8 "
21

wed
shoulders
mill press 8 8 8 8 u weight
side raises 10 10 10 10
front straight bar raise 10 10 10 10
super set machine side n front raise
rear pec dec 10 10 10 10

legs squat 8 8 8 8
leg ext 10 10 10 10
calfs

thurs off

repeat...

i need to add abs cardio and traps.. i need to switch it up also.. i gained good weight with this but need to shock my body... im 24 195 5'10.. on test cyp looking to gain mass.. any help will be nice thanks

 

[07Lane40]

too many workouts imo. 6 days a week is a lot even if you're on. I'd separate your legs and shoulders but thats just me.

my split is:

Sun Back
Mon Chest
Tue OFF - cardio
Wed Legs
Thurs OFF - Cardio
Fri Shoulders and traps - added accessory
Sat OFF - CArdio

I love big olympic lifts. make sure you get some barbells in there - not machines they stabilize too much for you. Bench, Squat, Deads, Cleans, Over head Press.

if you're using big lifts that will require you to stabilize yourself you will get enough abs in.

biggest thing would be keep your workouts intense. IMO if you're not adding weight every workout and not giving it 100% during every set you're not gonna make progress.

I use a progressive rep scheme week by week. for instance say you bench whatever LBS for 6 reps and 3 sets one week, next week go for 7 reps for 3 sets, then the next week 8 reps for 3 sets. Then up the weight and go for 6 reps then the next week 7 and so on. you'll make progress for sure.

Keep it heavy and keep adding weight and rest to grow.

 

[little1]

i try to add 5 pounds every week to each lift.. i like your split but when do u do arms?

 

[balboa270]

thats alot of stress on shoulders from mon to thursday with no break oww

 

[07Lane40]

i try to add 5 pounds every week to each lift.. i like your split but when do u do arms?

if you're using big movements (cleans, rows, bench, etc) then you'll really get enough arm training in IMO. if you feel you really need it then you can add in tris and bis on shoulder days as your added accessory work. just work the stuff you feel needs to catch up.

the way you have your arms laid out is too much imo. you're doing 12 or more sets on top of the exercises you already trained arms with. thats way too much if you're really keeping your compound movements intense.

at the end of a back workout I have a hard time doing extra sets for bi's because I'm so exhausted from the chins, cleans, rows, and pulldowns that a set or two of curls would about burn me out.

if you really feel you need to do them after back, keep it to a minimum and only do a couple sets of maybe 2 exercises so you hit both heads. like 4 sets max. even then its probably not necessary and would be better moved to a different day.