Need help making a size/strength routine

[SuperShredder]

hey guys. i havent worked out in a while due to being not very motivated with my gains so now i feel like getting back into it.
was wondering if you guys could help me make a decent workout for strength and size cause i need to gain some weights,shit ive been @ the same weight for the past 10 months i think so i wanna try and get outa this rut.
thanx everyone

 

[ZGzaZ]

eat more...

 

[SuperShredder]

yea i plan to do that, i gotta eat better bulk foods this time i guess.
but i need a decent split and ill just put in the exersizes
anybody got any good 4 day splits ?

 

[Debaser]

I just posted one. You might not want all the grip work and stuff, but the rest should be pretty decent...

 

[SuperShredder]

i just checked it out man, doesnt look to bad but it doest seem like u have any bicep or tricep work in there?
anybody else got a workout split ?

 

[Debaser]

Chins/rows work the biceps and pressing works the triceps. You don't need direct arm work, slobber for example has 20" arms from doing close to the same thing...

 

[SofaGeorge]

read the 5 x 5 sticky

 

[slobberknocker]

Yeah I do a routine very similar to what Debaser just posted:

SUN
Deadlift 1 set, 1-5 reps
bent row 1x5
reverse row 1x5


TUES
Bench 1x5
Incline 1x5
Military 1x5


THURS
Skwat 1x5
leg curls 2x8
zercher box skwats 1x5


Biceps get hit during rows and zerchers. Triceps get blasted on Tues. Abs get hit during deads, skwats, and zerchers, especially if you don't use a belt.

Key points:

1. You MUST increase weight or reps or both each successive workout. You HAVE TO. YOU JUST HAVE TO. This requires will.

2. Consume everything. This requires will too.

 

[pwr_machine]

yea i plan to do that, i gotta eat better bulk foods this time i guess.
but i need a decent split and ill just put in the exersizes
anybody got any good 4 day splits ?

The training page on Bigguns15's website may give you some additional ideas. http://www.rebeccaphelps.com