hey guys in need of help to continue gains.

[billyclinton]

what's up here is my split help me to find something new.


mon: Back
pullup set one X 12 reps
set two X 8 reps
set three X 6 reps

dead lifts set one X 12
set two X 8
set three X6
set four X4

one arm rows set one X12
set two X 8
set three X 6

close grip pulldowns set one X 12
set two X 8
set three X 6
tuesday off
wed: arms
bb curls 4 X 12,8,6,4
preacher curl 3 X 12,8,6 cable curl 4 X 12,8,6,4
skull crusher 3 X 12,8,6
pushdowns 3 X 12,8,6
behind the neck db 3 X 12,8,6

thursday: legs
squat 4 X 12,8,6,4
press 3 X12,8,6
leg ext 3 X 12,8,6
leg curl 4 X 12,8,6,4
friday: off
saturday: chest and shoulders
flat bench 4 X 12,8,6,4
incline 3 X 12,8,6
db pullovers 3 X 12,8,6
seated shoulder press 4 X 12,8,6,4
Upright rows 3 X 12,8,6
shrugs 3 X 12,8,6
alt laterials 3 X 12,8,6
sunday: off

well there it is i wanted to do someting like back/bis chest/tris legs/shoulders. I want to remind you that i have a unlimited amount of time all week to lift. thanks a lot for all your help in advance. my stats are as follows im 25 5'10 177 lbs with 10% bf. i have been lifting for about three years now. thanks again guys

 

[billyclinton]

come on i really need some help!!!!!!!!!

 

[the nature boy]

I'm noticing a lot of 12 10 8 6 4 reps there. change that up. what's the point of the sets with 12 or 10 reps? are you going to failure? probably not. you might want to cut back on the number of sets and up your intensity.

for example, and this is just a suggestion

pullup, first set just do enough to get warmed up
for sets 2 and 3 do 8 reps. then the next week you train back do a warmup set, then for sets 2 and 3 go for 9 reps. keep trying to increase your reps or add weight for every excersize.