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Please help with my workout routine, I've hit a plateu!!
- Thread starter Pimp C
- Start date
when i hit a plateau, i got myself a partner who was stronger than me (a guy of course ) lol and my strength increased dramatically... i needed someone to push me more and spot me so that i made gains every workout!!! Plus with a partner there is a competition factor... It worked for me!!!
Pimp C
New member
How often do you think I should change my routine Radar? I was thinking about using this one the throughout the 10 week cycle.
Day 1: Chest/Tri’s
Chest: Inc. Bench Press 3x (12,10,8)
Flat DB Press 3x (12,10,8)
Flat DB Flyes 3x (12,10,8)
Cable Flyes (low)3x (12,10,8)
Tri’s: Close Grip Bench 3x (12,10,8)
Lying French Press 3x (12,10,8)
Elbow Out Ext. 3x (12,10,8)
Rev. cable pressdowns 3x (15,12,10)
Day 2: Back/Bi’s
Back: 45# Plate raised 2x (warm-up)
Deadlifts 3x (12,10,8) (one warm-up set)
Wide grip lat pulldown 3x (12,10,8)
T-Bar Rows 3x (12,10,8)
Seated cable rows (12,10,8)
Bi’s: Barbell Curls 3x (12,10,8)
DB Preacher Curls 3x (12,10,8)
Spider Curls 3x (12,10,8)
Crossover Curls 3x (15,12,10)
Day 3: Legs
Squats: 3x (12,10,8)
Leg Press 3x (12,10,8)
Leg Ext, 3x (12,10,8)
Leg Curls 3x (12,10,8)
Calf Raised 4x (15,12,10,8)
Day 4: Shoulders/Traps
Barbell Press 3x (12,10,8)
Upright Rows 3x (12,10,8)
Side Raises 3x (12,10,8)
Front Raises 3x (12,10,8) (alternated weekly with bent over db raises for rear delts)
Shrugs (alternated w/DB&BB each week) (12,10,10,8)
Day 1: Chest/Tri’s
Chest: Inc. Bench Press 3x (12,10,8)
Flat DB Press 3x (12,10,8)
Flat DB Flyes 3x (12,10,8)
Cable Flyes (low)3x (12,10,8)
Tri’s: Close Grip Bench 3x (12,10,8)
Lying French Press 3x (12,10,8)
Elbow Out Ext. 3x (12,10,8)
Rev. cable pressdowns 3x (15,12,10)
Day 2: Back/Bi’s
Back: 45# Plate raised 2x (warm-up)
Deadlifts 3x (12,10,8) (one warm-up set)
Wide grip lat pulldown 3x (12,10,8)
T-Bar Rows 3x (12,10,8)
Seated cable rows (12,10,8)
Bi’s: Barbell Curls 3x (12,10,8)
DB Preacher Curls 3x (12,10,8)
Spider Curls 3x (12,10,8)
Crossover Curls 3x (15,12,10)
Day 3: Legs
Squats: 3x (12,10,8)
Leg Press 3x (12,10,8)
Leg Ext, 3x (12,10,8)
Leg Curls 3x (12,10,8)
Calf Raised 4x (15,12,10,8)
Day 4: Shoulders/Traps
Barbell Press 3x (12,10,8)
Upright Rows 3x (12,10,8)
Side Raises 3x (12,10,8)
Front Raises 3x (12,10,8) (alternated weekly with bent over db raises for rear delts)
Shrugs (alternated w/DB&BB each week) (12,10,10,8)
Last edited:
ultragainz
New member
ok on your normal workouts always change the order of the excrcise like on bis you might do bb curls first then on the other week you might do them second and do dumbel curls first...thats a example....
try this for your plateu.....
do a full body workout for 2-3 times a week and rest 1-2 days in between the days you workouted..like on monday you did the full body workout take 1-2 days off before you do it again....and do this for 1-2 weeks...and take 1 week off before you do this.....also you can try this ever 8 weeks if you want but dont have to...i dont...and when doing the fullbody workout only pick 1-2 excrcise for the bodypart you are doing...
*****READ*****
pick only one workout for a bodypart and i say 1-2 sets and if you do 100reps i say only 1 set but even if you do 50reps i say 1 set is still fine...i go with only 1 set...get someone with you to help you out during the workout...find out your 100rep max and your 50 rep max....try 50rep max or 100rep max and see whats better for you..only pick one workout for the bodypart**2-3 times a week i say 2 times a week is fine and rest 1-2 days before you do it again***
**you can only do 1 excrcise per bodypart i say do one
for chest....machine press for 50-100 reps
or/and
pec-deck flys for 50rep max-100rep max
back **pick one of these..**
seated cable rows,machine rows,t-bar rows,pulldown,assisted pullups
50 rep max-100rep max
shoulders pick one...
machine press,military press,lateral raises
50rep max-100 rep max
traps..dumbel shurgs 50max-100max
bis....machine preacher curls,seated dumbel curls 50max-100max
tris..machine ext,pressdowns 50max-100max
quads....leg ext,leg press 50max-100max
hams....lying leg cur/ 50max-100max
calves....seated calf raise,donkey raise 50max-100max
abs....machine crunch,crunch 50max-100max
try this for your plateu.....
do a full body workout for 2-3 times a week and rest 1-2 days in between the days you workouted..like on monday you did the full body workout take 1-2 days off before you do it again....and do this for 1-2 weeks...and take 1 week off before you do this.....also you can try this ever 8 weeks if you want but dont have to...i dont...and when doing the fullbody workout only pick 1-2 excrcise for the bodypart you are doing...
*****READ*****
pick only one workout for a bodypart and i say 1-2 sets and if you do 100reps i say only 1 set but even if you do 50reps i say 1 set is still fine...i go with only 1 set...get someone with you to help you out during the workout...find out your 100rep max and your 50 rep max....try 50rep max or 100rep max and see whats better for you..only pick one workout for the bodypart**2-3 times a week i say 2 times a week is fine and rest 1-2 days before you do it again***
**you can only do 1 excrcise per bodypart i say do one
for chest....machine press for 50-100 reps
or/and
pec-deck flys for 50rep max-100rep max
back **pick one of these..**
seated cable rows,machine rows,t-bar rows,pulldown,assisted pullups
50 rep max-100rep max
shoulders pick one...
machine press,military press,lateral raises
50rep max-100 rep max
traps..dumbel shurgs 50max-100max
bis....machine preacher curls,seated dumbel curls 50max-100max
tris..machine ext,pressdowns 50max-100max
quads....leg ext,leg press 50max-100max
hams....lying leg cur/ 50max-100max
calves....seated calf raise,donkey raise 50max-100max
abs....machine crunch,crunch 50max-100max
