Workout Routine

[gullymanz]

Please help me make my workout routine better, i am currently 204 pounds.. 21 years old and moderately active..
Day 1 legs

Squats – 3x10
Leg press – 3x10 (switch to leg extension every 2 weeks)
Lunges – 3x10 (barbell and dumbbell switch every 3 weeks)
leg curls – 3x10

Day 2 chest

Incline Bench press – 3x10 (switch from Barbell to Dumbbell every 3 weeks)
Flat bench – 3x10 (same as incline switch every 3 weeks)
Decline Bench – 3x10
Bench flys – 3x10
Pecdeck/cable flys – 3x10
Push ups with medicine ball 3x7

Day 3 back

Lat pull Down – 3x10
Seated Row – 3x10
T bar – 3x10
Dumbbell Row – 3x10

Day 4 triceps & shoulders

Body dips – 3x10
Flat/Decline close grip Bench press – 3x10 (switch every 3 weeks)
Triceps pull downs – 3x10 (either rope or pull down bar)
Standing Military Press – 3x10
Seated Dumbbell shoulder press – 3x10
Lateral raises – 3x10

Day 5 biceps & traps

Barbell curls – 3x10
Seated Dumbbell curls – 3x10
Seated Barbell curls – 3x10 (either machine or preacher bar/Easy bar)
Barbell shrugs – 3x10 (switch to dumbbells every 2 weeks)

 

[Welter]

I really like your routine gully, very similar to mine. I would consider switching it up every 4 or 5 weeks. Increase your weights and go to the 5x5 routine for 4 weeks and see how it goes for you. I switch every 4 or 5 weeks. just adds some variety and im always sore after the switch. when i stop getting sore i know its time to switch it up.

i just did 3x10's for 3 weeks and the day i switched to 5x5 i could barely move.

 

[gullymanz]

okay, thanks man..good to know some people answer..lol