Need help with a new split, stagnant...

[AustinTX]

Time to switch up routines to break through some plateaus I've been stuck at. I've outlined a proposed split w/exercises below, any comments would be appreciated.

Currently my split is:
Chest/Triceps
Shoulders/Biceps/Calves
Abs/Forearm/Cardio (skipping the cardio too much)
Legs

Just added squats and deads, which I like, but otherwise, things aren't working well. Chest and bi's are stuck, I've switched from flat press to incline, and the opposite for DB; I think some of the problem may be that I have been working them on Mondays, a day I often feel "weak".

For the 3 months prior it was:
Chest/Biceps
Legs
Shoulders/Triceps/Forearms
Back/Calves

My new plan is:
Calves / Forearms / Abs
Chest / Shoulders
Legs / Back
Biceps/Triceps

Putting calves on Monday since they're still responding and my stongest body part overall. Bis/Tris on Friday, cause it's a shorter workout, and the ability to superset every now and then may help break through. Really not sure about doing chest and shoulders on the same day.

3 sets 8-10 reps for all

Day 1 Calves/Forearms/Abs
Seated Calf Raise
Standing Calf Raise
optional: Sled 45% or Donkey Calf Raise
Reverse Seated (or Standing or Sled 45%) Calf Raise

BB Wrist Curls
DB Wrist Extensions/Reverse Curls

Weighted Crunches
Hanging Leg Raises
DB Side Bends


Day 2 Chest/Shoulders
DB Press
Seated (machine) or Lying DB Fly
Incline DB Press
Cable Fly

Military Press or Behind neck Press or Arnold Press
Upright Row (cable or ez bar)
Lateral DB Raise
Bent Over Row


Day 3 Legs / Back
Squats
BB Lunge
Leg Press ?? I'd rather skip these
Leg Curl
Straight-leg Deadlift

Shrug
Seated or Bent Over Rows
Pullups
WG Pulldown


Day 4 Biceps / Triceps
BB Curl
Incline DB Curl
Preacher Curl
Hammer Curl or Reverse BB Curl

Triceps press down
French Press/Skull Crusher
Dips

Thanks for reading this far Comments or suggestions?

 

[louden_swain]

Cut down on the number of exercises. . .4 for chest and 5 for delts??

 

[louden_swain]

Four exercises for biceps?? Remember biceps are the size of baseballs, plus you use them when you train back.

 

[AustinTX]

Four exercises for biceps?? Remember biceps are the size of baseballs, plus you use them when you train back.

Yeah, it's just they're sucking right now, and standing BB curls and incline DB curls alone aren't cutting it.

Trying to hit the bicep with the curl and incline curl, the brachialis with the preacher, and the brachioradialis with the hammer or reverse (could move that to forearm day...., but even with it, it's still a pretty short workout day as long as I don't overtrain). What about 2 sets of all except the BB curl if you think 3 is too much?

I'll go edit something out of the chest/delts.