Program I've been Doing

[zacharoni16]

Starting weight: 250 pounds

Present weight: 238 Pounds

3 months on program

I've been doing this program but I feel like I'm stalling on most of my exercises, can anyone see what I can do to tweak it?

Diet: 2100 calories - 150 grams of protein (60 grams from whey), No Xplode before workout

Monday:

4x9 Incline Bench
4x8 flat chest flys
3x9 close grip bench press
4x9 standing skull crushers
3x9 tricep kickbacks

** Am I doing too much Tricep work, not enough Chest?

Tuesday - Cardio and Crunches

Wednesday-

2x5 Deadlifts -- (Is that enough deadlift sets?)
3x8 bent over rows
4x8 standing bicep curl OR swap out for preacher curls?
3x8 hammer curl

Thursday - Cardio and Crunches

Friday:

5x5 Squats
3x12 barbell shrugs
3x8 Military Press
3x8 lat side raises
3x8 Leg Curls


I tried to have a big muscle group worked out on the days I do all the other smaller muscle groups. On review, I think I'm doing too much tricep work, and I'm not working out my calves at all

[humpty1602]

Starting weight: 250 pounds

Present weight: 238 Pounds

3 months on program

I've been doing this program but I feel like I'm stalling on most of my exercises, can anyone see what I can do to tweak it?

Diet: 2100 calories - 150 grams of protein (60 grams from whey), No Xplode before workout

Monday:

4x9 Incline Bench
4x8 flat chest flys
3x9 close grip bench press
4x9 standing skull crushers
3x9 tricep kickbacks

** Am I doing too much Tricep work, not enough Chest?

Tuesday - Cardio and Crunches

Wednesday-

2x5 Deadlifts -- (Is that enough deadlift sets?)
3x8 bent over rows
4x8 standing bicep curl OR swap out for preacher curls?
3x8 hammer curl

Thursday - Cardio and Crunches

Friday:

5x5 Squats
3x12 barbell shrugs
3x8 Military Press
3x8 lat side raises
3x8 Leg Curls


I tried to have a big muscle group worked out on the days I do all the other smaller muscle groups. On review, I think I'm doing too much tricep work, and I'm not working out my calves at all

i was in a similar situation...i was 260...dropped to 210. let myself get back to 240...my recent starting point. i was doing a split routine, lost about 10lbs quick. weights started to stall. i switched to an upper lower split and everything went up. if i was able to work out m w f, i would switch to a full body. you have most of the right exercises anyway. only thing missing is pullups and dips.