I've been using this routine for awhile now gaining at least 15lbs, hitting each part twice a week. My strength gains virtually stopped and I am having trouble getting my bi's to grow. My bench sets have remained around 225x6 for about a month. Just looking for some opinions of how you guys would change things up.
Chest and Triceps
Bench Press 4x6
Incline Dumbell Press 4x8
Flys 4x12
Cable Flys (U/L/M) 4x12
Skullcrushers (ez curl) 4x8
Close Grip Benchpress 4x8
Tricep Pushdown (rope/v) 4x8
Reverse Pushdown 4x10
Dips
Back and Bis
Chin-ups until failure 4 sets
Wide-grip Pulldown 4x8
Wide/Narrow Rows 4x8
V-bar Pulldown 4x8
T-bar Rows 4x8
30° Incline Curl (H/R) 10,8,8,6
E-Z Bar Curl (W/N) 4x8
Reverse Curls 4x8
Reverse Drag Curls 3x12
Pull-ups until Failure 3 sets
Shoulders/Traps
Shoulder Press (Dumbbells) 4x8
Military Press 4x8
Upright Rows 4x10
Rear Deltoid Flys 3x12
Incline Lateral Raises 3x12
Front Lateral Raises 3x12
Dumbbell Shrugs 6x10
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Thread: Help me adjust my program
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05-09-2013, 10:32 PM #1
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Help me adjust my program
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