My plan

[zPower]

This is my plan I've been using for 3 months. My strenght has increase a lot on most of the exercises but no real gains in size. Should I be bothered about size if I am gaining in strenght? If anyone suggest changes in my plan or work me out a new one that would be great.

Back Day
Cable Row 65 KG (4*6)
Lateral Pulldown 82 KG (4*6)
Machine Pull Back 40 KG (4*6)

Shoulders
DB Shoulder Press 24 KG (4*6)
DB Shrugs 34 KG (3*8)
Cable Upright Row 65 KG (4*6)

Chest Day
BB Bench Press 25 KG (4*6)
DB Incline Fly 16 KG (4*6)
DB Incline Press 26 KG (4*6)

Arms Day
DB Hammer Curls 14 KG (4*6)
BB Curls 30 KG (4*6)
Tricep Pushdown 70 KG (4*6)
Trcep Rope Pull 52 KG (4*6)

Legs (Done across two days with the above)
Squats 27 KG (3*8)
Leg Extention 35 KG (3*8)
Leg Curl 35 KG (3*8)

 

[JDid23]

This is my plan I've been using for 3 months. My strenght has increase a lot on most of the exercises but no real gains in size. Should I be bothered about size if I am gaining in strenght? If anyone suggest changes in my plan or work me out a new one that would be great.

Back and Biceps Day
Cable Row 65 KG (4*6)
Lateral Pulldown 82 KG (4*6)
Machine Pull Back 40 KG (4*6)

Don't do any of the above ^^^^^^^^^^
Deadlift- 3x3
Barbell/Dumbbell Rows- 4x8
Chinups/Pullups- 3 sets sub failure
Bicep Exercise of your choice- 3-5 sets

Shoulders
DB Shoulder Press 24 KG (4*6)
DB Shrugs 34 KG (3*8)
Cable Upright Row 65 KG (4*6)

Chest and Triceps Day
BB Bench Press 25 KG (4*6)
DB Incline Fly 16 KG (4*6)
DB Incline Press 26 KG (4*6)

BB Bench Press- 4x6
Parallel Bar Dips- 3 sets sub failure
Incline DB Bench Press- 3x12
Tricep Exercise of your choice- 3-5 sets

Arms Day
DB Hammer Curls 14 KG (4*6)
BB Curls 30 KG (4*6)
Tricep Pushdown 70 KG (4*6)
Trcep Rope Pull 52 KG (4*6)

not needed ^^^^^^^^^^

Legs (Done across two days with the above)
Squats 27 KG (3*8)
Leg Extention 35 KG (3*8)
Leg Curl 35 KG (3*8)

Squats- 3x8
Military Press- 5x5
Romanian Deadlift- 3x12
Lateral Raises- 3x10
Leg Press- 4x10
Leg Curls- 3x8

MONDAY- CHEST/TRIS
WEDNESDAY- BACK/BIS
FRIDAY- LEGS/SHOULDERS

The good news is that i know the problem......... To be blatant, your routine is not good. In red i will make the changes i feel are necessary for your routine.

This is just a rough outline i made for you. Nothing set in stone or anything, just some advice and maybe a starting point

 

[miked8c]

Jdid, kicking ass and taking names. Beat me to the punch.

 

[ExtraMile]

if your gaining strength and not size my guess is diet is where the problem is at...

whats your diet look like?

 

[zPower]

Is there a good alternative to dips or decline bench?

My shoulder for some reason won't take the pressure of these two exersices.