Hey guys first off my stats are 22 years old 95kg 6'1
my main goal is to gain muscle, and lose weight - I am eating healthier and losing weight but I try to maintain a high protein diet.
So I've been doing a 5 day split for a few(3-4) months now(I have lifted in the past and used a variation of my old routine when I was a lot fitter), I am not seeing the results I would like and am thinking it's because I am only hitting each muscle group 1 day per week.
Let me start off by saying I have increased in muscle size and have amped up the weight a few times during this program but I feel like I could be doing a lot better with a different routine. I don't think I need the extensive rest I give my muscles on the 5 day.
My current workout is:
Day 1 Chest - DB press, Incline DB press, DB flyes, Decline bench press, Cable crossovers, Bentarm BB pullover 3x12 REPS for all exercises
Day 2 Back - Lat pull down, Deadlifts, Rear delt flyes, BB bent over row, Seated row, shrugs 3x12 REPS for all exercises
Day 3 Shoulders - Incline shoulder press, Arnlod press, Side lateral raise, Front DB raise, Upright BB row 3x12 REPS for all exercises
Day 4 REST DAY
Day 5 Legs - Barbell squat, Leg press, Leg extension, Seated leg curl, Seated calf raise 4x12 for squats 3x12 for the rest.
Day 6 Arms - DB curl, Close grip bench press, Tri pushdown, Preacher curls, Skull crushers, Tribar lat pulldown.
Day 7 REST DAY
So that consists my week, I feel that I am really not getting as many gains as I could on a full body routine instead of a split but I don't know where to start. I like going to the gym as often as I can.
I'm looking for maybe a full body routine I can do 2 or 3 times per week that is interesting, I see a lot of programs that are just smashing bench and squats every other day and am wondering if that's really the way to go?
Cheers.
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