Need some help with a routine

[NotoriousDragon]

Hello everyone!

I need help with a solid bulking routine I am 25 years old, the one I have been using doesn't seem to be cutting it and I feel like I am wondering aimlessly around the gym.

This is my current routine I do 4 sets 12 reps of each lift. I definitely believe that there is a better plan out there for me. Looking forward to an help you guys give me.

Monday: Chest
Barbell bench press
Dumbbell fly
Barbell incline bench press
Dumbbell incline fly
Cable cross over

Tuesday: Back
Wide grip lat pulldown
Barbell bent over row
Dumbbell one arm row
Cable V bar pull down

Wednesday: Arms
Barbell curl
Preacher curl
Hammer curl
Dumbbell Bicep curl
Triceps pulldown
Triceps extension

Thursday: Shoulders
Barbell shrug
Barbell up right row
Dumbbell lateral raise
Barbell Standing military press
Dumbbell Arnold press

Friday: Legs
Barbell squat
Leg press
Barbell calf raise
Dumbbell lunges
Leg extension

[paulinkansas]

192 reps just for biceps? The day after you work your back? To me, the volume seems to much, but I'm 52.

[WolfRose7]

get eric helms muscle and strength pyramid v2,
go from there

[Anthony21]

That looks like a horrible routine.

[TAWS6]

More arms than legs? Lol

Standard bro split

[DCSpartan]

You could probably benefit from a beginners routine. I am willing to bet your lifts arent allthat good, and while it seems counetrintuitive, 5 sets of 5 heavy compound lifts wll get you more volumethan the muscular endurance workout you are currently doing.

[Oleg1975K]

What dude wants specific help if he himself has not written anything about himself.
What is the experience of training, strength indicators, in what form is it now (unstrained or not).
The correct answer will depend on these factors.
P.S. "Program" tabled for discussion - buffalo ****.

[BigPapi215]

Here's what I GENERALLY use, and I've achieved some pretty good results from.

Everyday: Warm up
- Stretching first, mostly dynamic stretches targeting whatever muscles you're about to work out.
- Very short cardio to get your blood pumping, i usually use the rowing machine for about 300 meters but elliptical for 5 minutes works too.
- Pull up, dips and push ups to warm up every day. You can superset them if you want, I usually don't.

Monday: Chest
Barbell bench press
Barbell incline bench press
Dumbbell chest press
Dumbbell incline chest press
Cable incline fly
Cable mid fly
Dumbbell Pullover

Tuesday: Back
Back Extensions (warms up your back for the deadlift)
Deadlift
Wide grip lat pulldown
Cable underhand pulldown
Barbell bent over row
TRX Back Row (or just cable row if your gym doesn't have a TRX setup)

Wednesday: Arms
Dumbbell Bicep curl
Hammer Curl
Barbell curl
Preacher curl
Triceps Rope pulldown (or any bar attachments)
Dumbbell Triceps extension
Skullcrushers
Closed grip bench press

Thursday: Shoulders
Overhead barbell press
Dumbbell Press
Dumbbell front raise
Facepulls (or Rear delt fly machine or bent over fly)
Upright Row (or lateral raise or cable lateral raise)
Dumbbell shrugs

Friday: Legs
Lunges
Barbell squat
Leg press
Leg extensions
Seated Leg curls
Glute Kickback/Calf raise machine SUPERSET

Notes:
- I like to start with the bodyweight exercises as a warmup first because it gets the specific muscles you're going to use ready for the big lifts. Then follow it up with the compound exercises (Benchpress, Squat, Deadlift, Overhead Press) immediately after, because they use the most energy out of your whole workout.
- Rest between compound exercise (workouts that use multiple muscles) sets should be 3 minutes. Rest between isolation sets (workouts that exercise 1 muscle) should be 1 minute.

[ChesticleGainz]

Drop the bro splits, those are garbage IMO. You should start on a strength program like "Starting Strength" or "Fierce 5s" in the stickies here.

I did the same thing you did for nearly two years and didn't really gain much from the bro splits.

I did 5x5 for 3-4 months and got massive gains. My legs blew up too. Having really strong legs improves your life in many ways IMO.