I've been lifting for quite some time but, I feel like I've plateaued and noticed a little stubborn belly fat, but I can tell I've grown a bit from last year.
Time to take it another level.
I also feel like I'm overexercising and doing too many workouts.
I'm going to post my routine first then, I'll write about my diet in a separate post on this thread.
I'd appreciate any and all feedback on my exercises, diet, and anything else.
Workout (About 2 hours at the gym):
Monday
Chest
-Dumbbell flat bench press (4 sets 6-8 reps)
-Incline dumbbell bench press (4 sets 6-8 reps)
-Flat Dumbbell flys (3 sets 6-8 reps)(1 set inner dumbbell flys)
-Incline Dumbbell flys (3 sets 6-8 reps)(1 set inner dumbbell flys)
-Free Motion Dual Cable High Fly (3 sets 6-8 reps)
-Free Motion Dual Cable Regular Fly (3 sets 6-8 reps)
-Free Motion Dual Cable Low Fly (3 sets 6-8 reps)
-Iso Machine Inner Chest (4 sets 6-8 reps)
-Iso Cable Inner Chest (4 sets 6-8 reps)
-I might do a few more workouts, but more rarely.
Triceps:
-High Pulley Extension Flat Bar (4 sets 6-8 reps)
-High Pulley Extension Rope (4 sets 6-8 reps)
-High Pulley Overhead Extension Flat Bar (4 sets 6-8 reps)
-High Pulley Overhead Extension Rope (4 sets 6-8 reps)
-Double Pulley Extension Flat Bar (4 sets 6-8 reps)
-Double Pulley Extension Rope (4 sets 6-8 reps)
-Double Pulley Overhead Extension Flat Bar (4 sets 6-8 reps)
-Double Pulley Overhead Extension Rope (4 sets 6-8 reps)
-Overhead bench skull crushers (4 sets 6-8 reps)
-Dips (4 sets 6-8 reps)
-Pushups to burnout (AMRAP)
Tuesday:
Back:
-Semi Wide Grip Lat Pull Down (4 sets 6-8 reps)
-Semi Wide Underhand Grip Lat Pull Down (4 sets 6-8 reps)
-Close Grip V Bar Lat Pull Down (4 sets 6-8 reps)
-Wide Bar Straight Arm Double Pulley Pull Down (4 sets 6-8 reps)
-Iso Lateral Front Pulldown Machine (4 sets 6-8 reps)
-Iso Lateral High Row Pulldown Machine (4 sets 6-8 reps)
-Seated V Bar Cable Rows (4 sets 6-8 reps)
-Seated Flat Bar Bench Rows (3 sets 6-8 reps)
-Seated Wide Bar Bench Rows (3 sets 6-8 reps)
-Seated Weight Row Machine (4 sets 6-8 reps)
Biceps:
-Seated Incline Dumbbell Curls (4 sets 6-8 reps)
-Standing Dumbbell Curls (4 sets 6-8 reps)
-Seated Iso Lateral Dumbbell Preacher Curls (4 sets 6-8 reps)
-Standing Dumbbell Hammer Curls (4 sets 6-8 reps)
-Standing Dumbbell Curls (4 sets 6-8 reps)
-Free Motion Dual Cable Curls (4 sets 6-8 reps)
Wednesday:
Shoulders:
-Seated Dumbbell Shoulder Press (4 sets 6-8 reps)
-Side Lateral Dumbbell Raises (4 sets 6-8 reps)
-Front Lateral Dumbbell Raises (4 sets 6-8 reps)
-Standing Barbell Shoulder Press (4 sets 6-8 reps)(switch 2 for behind neck press)
Trapezoids:
-Seated Dumbbell Shrugs (4 sets 6-8 reps)
-Standing Barbell Shrugs (4 sets 6-8 reps)
-Standing 45 Plate Shrugs (4 sets 6-8 reps)
Thursday:
Legs:
-Squats (6-10 sets pyramid style) or (10 sets x10 reps)
-Dead Lifts (6-10 sets pyramid style)
-45 Degree leg press (6-10 sets 4-8 reps)
-Seated Leg Extension (4 sets 6-8 reps)
-Seated Iso Lateral Leg Extension (4 sets 6-8 reps)
-Seated Hamstring Curls (4 sets 6-8 reps)
-Lying Hamstring Curls (4 sets 6-8 reps)
-Standing Shoulder Machine Calf Raises (4 sets 6-8 reps)
-Seated Calf Raies (4 sets 6-8 reps)
Friday:
Triceps:
-High Pulley Extension Flat Bar (4 sets 6-8 reps)
-High Pulley Extension Rope (4 sets 6-8 reps)
-High Pulley Overhead Extension Flat Bar (4 sets 6-8 reps)
-High Pulley Overhead Extension Rope (4 sets 6-8 reps)
-Double Pulley Extension Flat Bar (4 sets 6-8 reps)
-Double Pulley Extension Rope (4 sets 6-8 reps)
-Double Pulley Overhead Extension Flat Bar (4 sets 6-8 reps)
-Double Pulley Overhead Extension Rope (4 sets 6-8 reps)
-Overhead bench skull crushers (4 sets 6-8 reps)
-Dips (4 sets 6-8 reps)
-Pushups to burnout (AMRAP)
Biceps:
-Seated Incline Dumbbell Curls (4 sets 6-8 reps)
-Standing Dumbbell Curls (4 sets 6-8 reps)
-Seated Iso Lateral Dumbbell Preacher Curls (4 sets 6-8 reps)
-Standing Dumbbell Hammer Curls (4 sets 6-8 reps)
-Standing Dumbbell Curls (4 sets 6-8 reps)
-Free Motion Dual Cable Curls (4 sets 6-8 reps)
Cardio:
-Not much try for 2-3 times a week
-Stationary spin bike 20-30 minutes
-Row machine 20-30 minutes
Stretching:
I don’t do much stretching except usually for before leg day.
Time to take it another level.
I also feel like I'm overexercising and doing too many workouts.
I'm going to post my routine first then, I'll write about my diet in a separate post on this thread.
I'd appreciate any and all feedback on my exercises, diet, and anything else.
Workout (About 2 hours at the gym):
Monday
Chest
-Dumbbell flat bench press (4 sets 6-8 reps)
-Incline dumbbell bench press (4 sets 6-8 reps)
-Flat Dumbbell flys (3 sets 6-8 reps)(1 set inner dumbbell flys)
-Incline Dumbbell flys (3 sets 6-8 reps)(1 set inner dumbbell flys)
-Free Motion Dual Cable High Fly (3 sets 6-8 reps)
-Free Motion Dual Cable Regular Fly (3 sets 6-8 reps)
-Free Motion Dual Cable Low Fly (3 sets 6-8 reps)
-Iso Machine Inner Chest (4 sets 6-8 reps)
-Iso Cable Inner Chest (4 sets 6-8 reps)
-I might do a few more workouts, but more rarely.
Triceps:
-High Pulley Extension Flat Bar (4 sets 6-8 reps)
-High Pulley Extension Rope (4 sets 6-8 reps)
-High Pulley Overhead Extension Flat Bar (4 sets 6-8 reps)
-High Pulley Overhead Extension Rope (4 sets 6-8 reps)
-Double Pulley Extension Flat Bar (4 sets 6-8 reps)
-Double Pulley Extension Rope (4 sets 6-8 reps)
-Double Pulley Overhead Extension Flat Bar (4 sets 6-8 reps)
-Double Pulley Overhead Extension Rope (4 sets 6-8 reps)
-Overhead bench skull crushers (4 sets 6-8 reps)
-Dips (4 sets 6-8 reps)
-Pushups to burnout (AMRAP)
Tuesday:
Back:
-Semi Wide Grip Lat Pull Down (4 sets 6-8 reps)
-Semi Wide Underhand Grip Lat Pull Down (4 sets 6-8 reps)
-Close Grip V Bar Lat Pull Down (4 sets 6-8 reps)
-Wide Bar Straight Arm Double Pulley Pull Down (4 sets 6-8 reps)
-Iso Lateral Front Pulldown Machine (4 sets 6-8 reps)
-Iso Lateral High Row Pulldown Machine (4 sets 6-8 reps)
-Seated V Bar Cable Rows (4 sets 6-8 reps)
-Seated Flat Bar Bench Rows (3 sets 6-8 reps)
-Seated Wide Bar Bench Rows (3 sets 6-8 reps)
-Seated Weight Row Machine (4 sets 6-8 reps)
Biceps:
-Seated Incline Dumbbell Curls (4 sets 6-8 reps)
-Standing Dumbbell Curls (4 sets 6-8 reps)
-Seated Iso Lateral Dumbbell Preacher Curls (4 sets 6-8 reps)
-Standing Dumbbell Hammer Curls (4 sets 6-8 reps)
-Standing Dumbbell Curls (4 sets 6-8 reps)
-Free Motion Dual Cable Curls (4 sets 6-8 reps)
Wednesday:
Shoulders:
-Seated Dumbbell Shoulder Press (4 sets 6-8 reps)
-Side Lateral Dumbbell Raises (4 sets 6-8 reps)
-Front Lateral Dumbbell Raises (4 sets 6-8 reps)
-Standing Barbell Shoulder Press (4 sets 6-8 reps)(switch 2 for behind neck press)
Trapezoids:
-Seated Dumbbell Shrugs (4 sets 6-8 reps)
-Standing Barbell Shrugs (4 sets 6-8 reps)
-Standing 45 Plate Shrugs (4 sets 6-8 reps)
Thursday:
Legs:
-Squats (6-10 sets pyramid style) or (10 sets x10 reps)
-Dead Lifts (6-10 sets pyramid style)
-45 Degree leg press (6-10 sets 4-8 reps)
-Seated Leg Extension (4 sets 6-8 reps)
-Seated Iso Lateral Leg Extension (4 sets 6-8 reps)
-Seated Hamstring Curls (4 sets 6-8 reps)
-Lying Hamstring Curls (4 sets 6-8 reps)
-Standing Shoulder Machine Calf Raises (4 sets 6-8 reps)
-Seated Calf Raies (4 sets 6-8 reps)
Friday:
Triceps:
-High Pulley Extension Flat Bar (4 sets 6-8 reps)
-High Pulley Extension Rope (4 sets 6-8 reps)
-High Pulley Overhead Extension Flat Bar (4 sets 6-8 reps)
-High Pulley Overhead Extension Rope (4 sets 6-8 reps)
-Double Pulley Extension Flat Bar (4 sets 6-8 reps)
-Double Pulley Extension Rope (4 sets 6-8 reps)
-Double Pulley Overhead Extension Flat Bar (4 sets 6-8 reps)
-Double Pulley Overhead Extension Rope (4 sets 6-8 reps)
-Overhead bench skull crushers (4 sets 6-8 reps)
-Dips (4 sets 6-8 reps)
-Pushups to burnout (AMRAP)
Biceps:
-Seated Incline Dumbbell Curls (4 sets 6-8 reps)
-Standing Dumbbell Curls (4 sets 6-8 reps)
-Seated Iso Lateral Dumbbell Preacher Curls (4 sets 6-8 reps)
-Standing Dumbbell Hammer Curls (4 sets 6-8 reps)
-Standing Dumbbell Curls (4 sets 6-8 reps)
-Free Motion Dual Cable Curls (4 sets 6-8 reps)
Cardio:
-Not much try for 2-3 times a week
-Stationary spin bike 20-30 minutes
-Row machine 20-30 minutes
Stretching:
I don’t do much stretching except usually for before leg day.