Need a better "GET BIG" routine.

[hatakilla]

I need a better GET BIG routine, my routine worked but now i think im not getting any bigger from it.
Im 21 years old, 5'7, and 178 pounds, 12% body fat.

My workouts are Monday Wednesday Friday

Monday: Chest/Triceps
-Flat bench (pyramid up to 205lbs for 2 reps)
-Incline bench (3 sets of 10 or 8)
-Decline bench (pyramid up to 205lbs for 1 rep)
-Dumbell flyes (3 sets of 6)
-Cable Crossovers (3 sets of 6)
-Tricep Pulldown (pyramid)
-Dips (3 x 10 or 15)

Wednesday: Back/Biceps
-Dumbell curls (3 sets of 10)
-Preacher curls (3 sets of 10)
-Deadlifts (pyramid)
-Lat pull downs
-Behind the neck (3 x 10)
-Foward (3 x 10)
-Seated cable row
-Wide grip (3 x 10)
-Closer grip (3 x 10)
-Upright rows (3 x10)
-1 Arm Dumbell Rows (3 x 10)

Friday: Legs/Shoulders
-Smith machine squats (pyramid) <--no squat rack at gym =(
-Leg presses (3 x 10)
-Smith machine calf raises (3 x 20)
-Seated leg curls (3 x 10)
-Leg extension (3 x 10)
-Standing military press (3 x 10)
-Arnold presses (3 x 10)
-Shrugs (pyramid)
-Lateral raises (3 x 10)
-Front raises (3 x 10)
-Power cleans (until im tired)

Ive been on this routine for a while and it got me big, but now its not really working for me and i might have plateau'd. Now i just want workouts that will help me size get bigger. Plz help this routine is Soooooo boring.
As for diet, my protein consumption is very high, basically because i eat a lot of meat. My calorie consumption is probably over 3000.
But i probably lose half of that in my job in which i am constantly moving and lifting boxes (i work at a clothing store called mervyns, mainly stocking).

[waynebw]

I bet it did. this workout wouldn't get my dick hard let alone my muscles. try getting a real workout one time you ***got. suck on that all day long

WTF?? How about a positive/useful response next time...

[In Flames]

I bet it did. this workout wouldn't get my dick hard let alone my muscles. try getting a real workout one time you ***got. suck on that all day long

lol damn that was funny

[Overload]

Looks like you have a bit much there or at least exercises you can drop like leg extensions, some of the back exercises, etc. You seem to be trying to do every type of exercise you can think of and/or hit the muscle from every possible angle. No need for that.

Take a week off, read over the stickies here on routines and pick or create a better thought out plan with not so many redundant exercises.

Good luck.

[juice1348]

http://forum.bodybuilding.com/showthread.php?t=4998093


Read that...Do it...