I'm looking into starting a new routine to get over my plateau and start gaining some weight again. I've looked around and settled on a Push/pull style routine that hits body parts twice a week. I've been working out for 5 years now, 2 of which have been serious. I'm 25, 190lbs and 5'11". Aiming on consuming around 3500-4000 cals a day w/ 200 g's of protein and 400g's of carbs. The only sups I'll be on is Creatine monohydrate, BCAA's and 2 tbsp of fishoil in my morning shake.

Every workout day will begin with 10-15 min of light warm up which will consist of low weight sets of the exercises I am doing and 5 mins on the bike.

Monday - Push

Flat Barbell Bench – 5x5
Incline dumbbell flies– 3x8-10
Seated dumbbell arnies – 4X8-10
Dumbbell lat raises – 3x8-10
Weighted Dips – 3x6-8
French Press – 2x8-10

Tues - Pull

Weighted Chin-up – 5X5
Close grip pull down – 3x8-10
Seated Row – 3x8-10
Barbell curl – 3x6-8
Hammer dumbbell curl – 2X8-10
Deadlifts – 4x5

Wed - OFF

Thurs - Push

Seated Barbell Military Press – 5X5
Dumbbell Front raise – 3x8-10
Incline DB bench – 4x8-10
Flat DB flies – 3x8-10
Close grip bench – 3x6-8
Tricep pushdown – 2x8-10

Friday - Pull

Bent over barbell Row – 5X5
Close grip seated row – 3x8-10
Lat pulldowns – 4x8-10
Barbell curl -3x6-8
Precher Curls – 2x8-10
DB shrugs – 3x8-10/ Supersetted w/ behind back barbell shrugs

Saturday - Legs

Squats – 5x5
DB lounges – 4x8-10
Leg extensions- 4x8-10
Calf raises – 3x8-10


Any advice on how to make this workmout better, or any advice at all would be greatly appreciated.