whats your routine?
How often can you get to the gym and how long can you stay each time?
Switch up your routine. Up your cals and protein and you will get a boost in your gains.
I can get to the gym everyday of the week if I wanted and stay as long as I wanted. My work schedule allows me to very flexible besides once every 6 weeks when I go out of town for a few days.
Anyway, my current training setup goes a little like this..
5 day split.
chest/tris
back/traps
quads/calves
Rest
Shoulders/bis
deadlifts/hams
rest
Chest/Tris
Flat Bench 2-3 sets 3-5 reps
Incline Bench 3 sets - 6-10 reps
DB Bench 3 sets - 6-10 reps
DB Flys 1 set - 40 reps
Close Grip bench 2 sets 3-5 reps
seated French Press 2 sets 6-10 reps
Cable Tri ext 1 set 40 reps
Back/Traps
Barbell Row 3 sets - 3-5 reps
DB Row 3 sets 6-10
lat Pull Down 2-3 6-10
Seated Cable Row 1 40 reps
Power barbell shrugs 2 sets 3-5 reps
DB shrugs - 2 sets 6-10
Power bb shrugs 1 set 4- reps
quads calves
squat 3 sets 3-5 reps
Leg Press 2-3 sets 6-12 reps
front squat 2-3 sets 6-10
Leg Press 1 set 40 reps
seated calf 2 sets 10-15
45 degree calf raise 2 sets 40 reps
Shoulders/Bis
Seated bb press 3 sets 3-5reps
seated arnold press 2-3 sets 6-10 reps
bb front rause 2 sets 6-10
db lateral raise 1 set 40 reps
pinwheel curls 2 sets 3-5 reps
standing bb curl 2-3 sets 6-10
preacher curl 2 sets 40 reps
deads/hams
deadlift 3 sets 3-5 reps
romanian deadlift 3 sets 6-10
leg curl 3-4 sets 6-10
leg curl 1 40 reps
20 mins LISS after workouts
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